Comparing Nutrients in 1 pound Tomato Puree VS Canned Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Navy Beans	26%	3%	71%

Macro Nutrients

	Tomato Puree	Canned Navy Beans	Recommended Dietary Allowance
Energy	5.94% 172kcal	17.7% 513kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2% 1.95g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	24% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	71.4% 93g	130g per day for Men 19-50 years
Sugars	30.2% 22g	1.75% 1.27g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	15% 10.8g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	61% 23g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Navy Beans	Recommended Dietary Allowance
Vitamin A	13% 118μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	53.3% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	14% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12.5% 50μg	70.3% 281μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	53.4% 48mg	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	59.6% 8.94mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Navy Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	105% 0.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	101% 8.07mg	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	26% 181mg	87% 608mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	102% 1524mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10.8% 399g	8.64% 320g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Canned Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb of Canned Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Puree vs Canned Navy Beans:

• 1 pound of Tomato Puree has more Vitamin A, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 2.6 times more Vitamin B5, 1.2 times more Vitamin B6, 15.1 times more Vitamin C and 2.5 times more Vitamin E than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 5.6 times more Vitamin B1 and 5.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Canned Navy Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Canned Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Canned Navy Beans:

• 1 pound of Tomato Puree has 1.4 times more Copper, 1.5 times more Potassium and 1.2 times more Water than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 2.6 times more Calcium, 2 times more Magnesium, 2.2 times more Manganese, 3.4 times more Phosphorus, 8.3 times more Selenium, 12 times more Sodium and 2.1 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Canned Navy Beans contain similar levels of Iron per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 17.3 times more Sugars than Canned Navy Beans.
• While 1 lb of Canned Navy Beans contains 3 times more Energy, 21.3 times more Omega 3, 2.3 times more Carbohydrate, 2.7 times more Fiber and 4.6 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Puree as well as Canned Navy Beans provide inadequate amounts of Omega 6 in one pound.