Comparing Nutrients in 500 calories Boiled Kidney Beans VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Canned Tomatoes with Green Chilies: 3333g

Boiled Kidney Beans have 8.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Boiled Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	93% 121g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	NA	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	66.3% 25g	NA	38g per day for Men 19-50 years
Protein	61% 34g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	264% 3.43mg	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	128% 512μg	75% 300μg	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	5.25% 4.72mg	230% 207mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	13.8% 138mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	333% 3mg	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	109% 8.74mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	191% 4.4mg	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	77.6% 543mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	7.12% 264g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Canned Tomatoes with Green Chilies:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.8 times more Vitamin B1, 2.8 times more Vitamin B2, 9.4 times more Vitamin B3, 5.7 times more Vitamin B5, 7.3 times more Vitamin B6 and 43.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Canned Tomatoes with Green Chilies:

• Canned Red Ripe Tomatoes with Green Chilies contain 4.8 times more Calcium, 3.5 times more Copper, 2.2 times more Magnesium, 2.6 times more Manganese, 2.2 times more Potassium, 3.1 times more Selenium, 3395.1 times more Sodium and 11.9 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Iron, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 20.1 times more Omega 3 and 1.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 2.3 times more Omega 6 and 1.3 times more Carbohydrate than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.