Comparing Nutrients in 300 calories Canned Shellie Beans with Liquids VS Stewed Canned Tomatoes

Weight per 300 calories

• Canned Shellie Beans with Liquids: 1000g
• Stewed Canned Tomatoes: 1154g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Shellie Beans with Liquids or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Shellie Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.35% 0.4g	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	47.6% 62g	55% 71.4g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	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	89.5% 34g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	12.2% 110μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.7% 0.32mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.7% 0.49mg	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	45% 180μg	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	34.4% 31mg	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	2% 0.3mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66.7% 80μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	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	124% 9.9mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	166% 3.82mg	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	43% 300mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	32% 1090mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	223% 3340mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	24.5% 907g	28.5% 1056g	3700g per day for Men 19-50 years

Canned Shellie Beans With Liquids VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Shellie Beans with Liquids or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Canned Shellie Beans with Liquids vs Stewed Canned Tomatoes:

• 300 calories of Canned Shellie Beans with Liquids have 1.3 times more Vitamin B2, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 4 times more Vitamin B3, 2.9 times more Vitamin C and 31.9 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes provide similar amounts of Vitamin A and Vitamin B5 per 300 calories.
• 300 calories of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Shellie Beans Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Shellie Beans with Liquids vs Stewed Canned Tomatoes:

• 300 calories of Canned Shellie Beans with Liquids have 5.6 times more Manganese, 1.3 times more Phosphorus, 3 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Iron and 2.2 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Shellie Beans with Liquids have 20.5 times more Omega 3, 2.9 times more Fiber and 1.7 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 6.4 times more Sugars than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Canned Shellie Beans Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 300 calories.