Comparing Nutrients in 1 pound Stewed Tomatoes VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Stewed Tomatoes	Canned Kidney Beans	Recommended Dietary Allowance
Energy	12.4% 358kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	7.4% 2.36g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	23.2% 0.37g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	2.83% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.5% 59g	50.6% 65.8g	130g per day for Men 19-50 years
Sugars	NA	11.6% 8.4g	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	NA	0% 0g	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 8.4g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	51.3% 19.5g	38g per day for Men 19-50 years
Protein	16% 8.9g	42.3% 23.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	16.6% 150μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	17.8% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.5% 5.03mg	11.7% 1.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.2% 1.16mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	26% 0.34mg	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	41% 163μg	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	92% 82.6mg	6.05% 5.44mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	11.8% 118mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	68% 0.61mg	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	60% 4.8mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	38% 0.88mg	33% 0.76mg	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	24.6% 172mg	58.3% 408mg	700mg per day for Men 19-50 years
Potassium	33% 1120mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	138% 2064mg	89.5% 1343mg	1500mg per day for Men 19-50 years
Zinc	7.42% 0.82mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	9.9% 366g	9.57% 354g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Stewed Tomatoes vs Canned Kidney Beans:

• Stewed Ripe Red Tomatoes have 1.6 times more Vitamin B2, 2.7 times more Vitamin B3, 1.9 times more Vitamin B5 and 15.2 times more Vitamin C than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 3.3 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both Stewed Ripe Red Tomatoes as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Stewed Tomatoes vs Canned Kidney Beans:

• Stewed Ripe Red Tomatoes have 1.3 times more Selenium and 1.5 times more Sodium than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.3 times more Calcium, 1.4 times more Copper, 1.8 times more Magnesium, 2.4 times more Phosphorus and 2.6 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Canned All Types Kidney Beans have similar amounts of Iron, Manganese, Potassium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Stewed Ripe Red Tomatoes have 4.5 times more Fat, 3.7 times more Saturated Fat and 7.9 times more Omega 6 than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.2 times more Omega 3, 2.5 times more Fiber and 2.7 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Ripe Red Tomatoes and Canned All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Stewed Ripe Red Tomatoes as well as Canned All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.