Comparing Nutrients in 300 calories Tomato Paste VS Canned Refried Beans, fat-free

Weight per 300 calories

• Tomato Paste: 366g
• Canned Refried Beans, fat-free: 380g

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

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Refried Beans, fat-free?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Refried Beans, fat-free	27%	5%	68%

Macro Nutrients

	Tomato Paste	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.76% 1.7g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	36.3% 0.58g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	39.4% 51.3g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	3.2% 2.3g	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	29.5% 21.4g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 2.3g	g per day for Men 19-50 years
Fiber	39.5% 15g	47% 18g	38g per day for Men 19-50 years
Protein	28.2% 16g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Vitamin A	31% 278μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	4.4% 0.057mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	8.6% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	15% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	33% 0.43mg	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	11% 44μg	54% 216μg	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	89% 80mg	3.8% 3.4mg	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	105% 15.7mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	6.33% 7.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Refried Beans, fat-free	Recommended Dietary Allowance
Calcium	13% 132mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	68.8% 0.62mg	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	136% 11mg	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	34.4% 144mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	54% 1.24mg	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	43.4% 304mg	60.2% 422mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	39.4% 21.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	88.6% 1329mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22.4% 2.47mg	11mg per day for Men 19-50 years
Water	7.27% 269g	8.08% 299g	3700g per day for Men 19-50 years

Tomato Paste VS Canned Refried Beans, Fat-free Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Canned Refried Beans, fat-free?

Lets compare vitamin content per 300 calories of Tomato Paste vs Canned Refried Beans, fat-free:

• 300 calories of Tomato Paste have more Vitamin A, 1.9 times more Vitamin B1, 9.8 times more Vitamin B2, 8.2 times more Vitamin B3, 1.8 times more Vitamin B6, 23.4 times more Vitamin C, 103.6 times more Vitamin E and 5.5 times more Vitamin K than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.4 times more Vitamin B5 and 4.9 times more Vitamin B9 than Canned Tomato Paste.
• 300 calories of Canned Refried Beans, fat-free have insufficient amounts of Vitamin A, Vitamin B2, Vitamin C and Vitamin E
• Both Canned Tomato Paste as well as Canned Refried Beans, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Canned Refried Beans, fat-free:

• 300 calories of Tomato Paste have 2.2 times more Copper, 1.8 times more Iron and 2.8 times more Potassium than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 1.4 times more Phosphorus and 6.2 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Canned Refried Beans, fat-free contain similar levels of Calcium, Magnesium, Manganese, Selenium, Zinc and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Carbohydrate, 19.2 times more Sugars and more Fructose than Canned Refried Beans, fat-free.
• While 300 kcal of Canned Refried Beans, fat-free contain 22.7 times more Omega 3 and 1.3 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Canned Refried Beans, fat-free offer comparable quantities of Energy and Fiber per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Canned Refried Beans, fat-free provide inadequate amounts of Omega 6 in 300 calories.