Comparing Nutrients in 300 calories Tomato Sauce with Onions, Green Peppers and Celery VS Boiled Kidney Beans

Weight per 300 calories

• Tomato Sauce with Onions, Green Peppers and Celery: 732g
• Boiled Kidney Beans: 236g

Boiled All Types Kidney Beans have 3.1 times more energy per unit of mass than Canned Tomato Sauce with Onions, Green Peppers and Celery, which is average in comparison to other foods. Tomato Sauce with Onions, Green Peppers and Celery having low energy density.

Which food has more nutrients per 300 calories - Tomato Sauce with Onions, Green Peppers and Celery or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions, Green Peppers and Celery	8%	15%	77%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.4g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.04% 0.97g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	7.3% 0.12g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	14% 2.35g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.4% 64g	41.4% 54g	130g per day for Men 19-50 years
Sugars	74.3% 54g	1.04% 0.76g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	27% 10.2g	39.8% 15g	38g per day for Men 19-50 years
Protein	12.3% 6.88g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	33.3% 300μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67.5% 0.88mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	50% 8mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.3% 1.6mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	22% 0.28mg	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	25.6% 102μg	76.8% 307μg	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	107% 97mg	3.15% 2.83mg	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	57.6% 8.63mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.6% 27μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Sauce with Onions, Green Peppers and Celery	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.5% 95mg	8.27% 82.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	56.7% 0.51mg	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	69.5% 5.56mg	65.6% 5.24mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	77.6% 1.8mg	44% 1mg	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	39.7% 278mg	46.6% 326mg	700mg per day for Men 19-50 years
Potassium	85.7% 2912mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	8% 4.4μg	4.72% 2.6μg	55μg per day for Men 19-50 years
Sodium	180% 2693mg	0.16% 2.36mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.05mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	17.5% 646g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Kidney Beans:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have more Vitamin A, 1.3 times more Vitamin B1, 6.4 times more Vitamin B2, 5.9 times more Vitamin B3, 3.1 times more Vitamin B5, 5 times more Vitamin B6, 34.1 times more Vitamin C, 121.8 times more Vitamin E and 1.4 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3 times more Vitamin B9 than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomato Sauce with Onions, Green Peppers and Celery vs Boiled Kidney Beans:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 2.8 times more Copper, 1.5 times more Magnesium, 1.8 times more Manganese, 3 times more Potassium, 1.7 times more Selenium, 1139.9 times more Sodium and 4.1 times more Water than Boiled All Types Kidney Beans.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Tomato Sauce with Onions, Green Peppers and Celery have 4.6 times more Fat, 5.6 times more Saturated Fat, 9.2 times more Omega 6 and 71.2 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 3.4 times more Omega 3, 1.5 times more Fiber and 3 times more Protein than Canned Tomato Sauce with Onions, Green Peppers and Celery.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery and Boiled All Types Kidney Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Tomato Sauce with Onions, Green Peppers and Celery as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.