Comparing Nutrients in 1 pound Tomato Puree VS Boiled White Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Boiled White Beans	27%	2%	71%

Macro Nutrients

	Tomato Puree	Boiled White Beans	Recommended Dietary Allowance
Energy	5.94% 172kcal	21.7% 630kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.3% 0.41g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	2.2% 0.38g	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	87.5% 114g	130g per day for Men 19-50 years
Sugars	30.2% 22g	2.13% 1.54g	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	75.2% 28.6g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	79% 44g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled White 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	44.6% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	3.97% 0.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	32.4% 0.42mg	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	92% 367μg	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	0% 0mg	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	28.4% 4.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled White Beans	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	41% 408mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	145% 1.3mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	125% 2.9mg	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	73.2% 513mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	75% 2545mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	10.7% 5.9μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	10.8% 399g	7.73% 286g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled White Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Tomato Puree vs Boiled White Beans:

• 1 pound of Tomato Puree has more Vitamin A, 1.7 times more Vitamin B2, 10.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 4.7 times more Vitamin B1 and 7.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Boiled White Beans provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Puree as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Boiled White Beans:

• 1 pound of Tomato Puree has 1.4 times more Water than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 5 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 3.8 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled White Beans contain similar levels of Copper 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 14.2 times more Sugars than Boiled White Beans.
• While 1 lb of Boiled White Beans contains 3.7 times more Energy, 17.3 times more Omega 3, 2.8 times more Carbohydrate, 3.3 times more Fiber and 5.9 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 Boiled White Beans provide inadequate amounts of Omega 6 in one pound.