Comparing Nutrients in 500 calories Canned Kidney Beans VS Tomato Puree with Salt

Weight per 500 calories

• Canned Kidney Beans: 595g
• Tomato Puree with Salt: 1316g

Canned Kidney Beans have 2.2 times more energy per 100g than Tomato Puree with Salt. It has average energy density when compared to other foods. Canned Tomato Puree with Salt having low energy density.

Which food has more nutrients per 500 calories - Canned Kidney Beans or Tomato Puree with Salt?

Macros Ratio

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

Macro Nutrients

	Canned Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	2.62% 0.84g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	30.5% 0.49g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	3.7% 0.63g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.4% 86.3g	91% 118g	130g per day for Men 19-50 years
Sugars	15% 11g	87.7% 63.6g	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	0% 0g	43% 31.3g	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	% 0g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 11g	% 0g	g per day for Men 19-50 years
Fiber	67.4% 25.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	55.5% 31g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	NA	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.4% 0.82mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	128% 1.66mg	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	53.6% 214μg	36% 145μg	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	7.94% 7.14mg	155% 139mg	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	0.79% 0.12mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20.3% 24.4μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	420% 3.78mg	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	87% 6.96mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	43.5% 1mg	97% 2.22mg	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	76.5% 536mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	41.5% 1411mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	9.74% 5.36μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	117% 1762mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	12.6% 465g	31.3% 1156g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Kidney Beans vs Tomato Puree with Salt:

• Canned All Types Kidney Beans have 2.1 times more Vitamin B1 and 1.5 times more Vitamin B9 than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 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.
• Both Canned All Types Kidney Beans as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Kidney Beans vs Tomato Puree with Salt:

• Canned Tomato Puree with Salt contains 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, 1.5 times more Sodium, 1.7 times more Zinc and 2.5 times more Water than Canned All Types Kidney Beans.
• Both Canned All Types Kidney Beans and Canned Tomato Puree with Salt have similar amounts of Calcium and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned All Types Kidney Beans have 9.3 times more Omega 3 and 1.4 times more Protein than Canned Tomato Puree with Salt.
• While Canned Tomato Puree with Salt contains 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.
• Both Canned All Types Kidney Beans and Canned Tomato Puree with Salt have similar amounts of Energy and Fiber per 500 kcal.
• Both Canned All Types Kidney Beans as well as Canned Tomato Puree with Salt have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.