Comparing Nutrients in 500 calories Canned Beans VS Tomato Paste

Weight per 500 calories

• Canned Beans: 532g
• Tomato Paste: 610g

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

Discover which food has more nutrients per 500 calories - Canned Beans or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Canned Beans	18%	3%	79%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Beans	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	1.72% 0.29g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.5% 112g	88.7% 115g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	102% 74.3g	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	11.4% 8.3g	49.2% 35.7g	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	% 8.46g	% 35g	g per day for Men 19-50 years
Sucrose	% 25.5g	% 1.83g	g per day for Men 19-50 years
Fiber	57.4% 22g	65.8% 25g	38g per day for Men 19-50 years
Protein	45% 25.3g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Canned Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.96% 26.6μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.6% 0.51mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.4% 0.45mg	101% 1.3mg	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	16% 64μg	18.3% 73μg	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	148% 134mg	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	5.3% 0.8mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.55% 4.26μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	18% 181mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	85.7% 0.77mg	247% 2.23mg	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	79% 6.33mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	34% 144mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	80% 1.84mg	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	56.2% 394mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	122% 1824mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	10.4% 383g	12% 448g	3700g per day for Men 19-50 years

Canned Beans VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Beans or Tomato Paste?

Lets compare vitamin content per 500 calories of Canned Beans vs Tomato Paste:

• 500 calories of Canned Beans have 1.4 times more Vitamin B1 and 1.3 times more Vitamin B5 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 17.4 times more Vitamin A, 4.5 times more Vitamin B2, 8.2 times more Vitamin B3, 2.9 times more Vitamin B6, more Vitamin C, 32.9 times more Vitamin E and 16.3 times more Vitamin K than Canned Beans with Salt.
• Both Canned Beans and Tomato Paste provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Canned Beans have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Beans with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Beans vs Tomato Paste:

• 500 calories of Canned Beans have 5.1 times more Sodium and 3.2 times more Zinc than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.9 times more Copper, 2.9 times more Iron, 1.8 times more Magnesium, 3.2 times more Manganese, 1.3 times more Phosphorus and 5.2 times more Potassium than Canned Beans with Salt.
• Both Canned Beans and Tomato Paste contain similar levels of Calcium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Paste contain 1.8 times more Sugars and 4.3 times more Fructose than Canned Beans with Salt.
• Both Canned Beans and Tomato Paste offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Canned Beans with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.