Comparing Nutrients in 300 calories Adzuki Beans VS Stewed Canned Tomatoes

Weight per 300 calories

• Adzuki Beans: 91g
• Stewed Canned Tomatoes: 1154g

Adzuki Beans have 12.7 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Adzuki Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Adzuki Beans	24%	1%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Adzuki Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.61% 0.1g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.4g	55% 71.4g	130g per day for Men 19-50 years
Sugars	NA	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	30.5% 11.6g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	32.4% 18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Adzuki Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.1% 0.91μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.6% 0.41mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	15% 0.2mg	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	142% 567μg	14.4% 57.7μg	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	0% 0mg	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Adzuki Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	6% 60mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	144% 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	56.8% 4.54mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	68.6% 1.58mg	29.6% 0.68mg	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	49.6% 347mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	33.6% 1143mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	5.14% 2.83μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.56mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	41.8% 4.6mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.33% 12.3g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Adzuki Beans vs Stewed Canned Tomatoes:

• Raw Adzuki Beans have 1.6 times more Vitamin B6 and 9.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 113.9 times more Vitamin A, 1.3 times more Vitamin B1, 2 times more Vitamin B2, 3.4 times more Vitamin B3 and more Vitamin C than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Adzuki Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Adzuki Beans vs Stewed Canned Tomatoes:

• Raw Adzuki Beans have 2.3 times more Manganese, 1.5 times more Phosphorus and 2.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 6.5 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 2.1 times more Potassium, 2.4 times more Selenium, 559.3 times more Sodium and 86.2 times more Water than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Magnesium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Adzuki Beans have 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 8.3 times more Omega 6 than Raw Adzuki Beans.
• Both Raw Adzuki Beans and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 300 kcal.
• Both Raw Adzuki Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.