Comparing Nutrients in 300 calories Tomato Puree VS Canned Kidney Beans

Weight per 300 calories

• Tomato Puree: 790g
• Canned Kidney Beans: 357g

Canned All Types Kidney Beans have 2.2 times more energy per unit of mass than Canned Tomato Puree, which is average in comparison to other foods. Tomato Puree having low energy density.

Which food has more nutrients per 300 calories - Tomato Puree or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Tomato Puree	Canned Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.66g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	1.97% 0.032g	18.3% 0.29g	1.6g per day for Men 19-50 years
Omega 6	3.8% 0.65g	2.23% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.5% 71g	40% 51.8g	130g per day for Men 19-50 years
Sugars	52.6% 38g	9.1% 6.6g	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	26% 18.8g	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	% 19.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.6g	g per day for Men 19-50 years
Fiber	39.5% 15g	40.4% 15.4g	38g per day for Men 19-50 years
Protein	23.3% 13g	33.3% 18.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	23% 205μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.4% 0.2mg	34.5% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.6% 0.63mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.3% 11.6mg	9.17% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.5% 3.47mg	9.86% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.5% 0.99mg	20.3% 0.26mg	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	21.7% 87μg	32% 129μg	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	93% 83.7mg	4.76% 4.3mg	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	104% 15.6mg	0.48% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.4% 27μg	12.2% 14.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	14.2% 142mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	53.6% 0.48mg	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	176% 14mg	52.2% 4.18mg	8mg per day for Men 19-50 years
Magnesium	43.2% 182mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	58% 1.33mg	26% 0.6mg	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	45% 316mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	102% 3466mg	25% 846mg	3400mg per day for Men 19-50 years
Selenium	10% 5.53μg	5.84% 3.2μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	70.5% 1057mg	1500mg per day for Men 19-50 years
Zinc	26% 2.84mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	18.8% 694g	7.53% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Puree vs Canned Kidney Beans:

• Canned Tomato Puree has 3.5 times more Vitamin B2, 7.9 times more Vitamin B3, 7 times more Vitamin B5, 3.8 times more Vitamin B6, 19.5 times more Vitamin C, 217.7 times more Vitamin E and 1.8 times more Vitamin K than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 2.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Tomato Puree.
• Both Canned Tomato Puree as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Puree vs Canned Kidney Beans:

• Canned Tomato Puree has 4.7 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 2.2 times more Manganese, 4.1 times more Potassium, 1.7 times more Selenium, 1.7 times more Zinc and 2.5 times more Water than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.8 times more Sodium than Canned Tomato Puree.
• Both Canned Tomato Puree and Canned All Types Kidney Beans have similar amounts of Calcium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Puree has 1.7 times more Omega 6, 1.4 times more Carbohydrate, 5.8 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 9.3 times more Omega 3 and 1.4 times more Protein than Canned Tomato Puree.
• Both Canned Tomato Puree and Canned All Types Kidney Beans have similar amounts of Energy and Fiber per 300 kcal.
• Both Canned Tomato Puree as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.