Comparing Nutrients in 500 calories Canned Red Kidney Beans with Liquids VS Stewed Canned Tomatoes

Weight per 500 calories

• Canned Red Kidney Beans with Liquids: 617g
• Stewed Canned Tomatoes: 1923g

Canned Red Kidney Beans with Liquids have 3.1 times more energy per 100g than Stewed Canned Tomatoes. It has average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	19.7% 0.31g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.4% 92g	92% 119g	130g per day for Men 19-50 years
Sugars	15.8% 11.4g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	% 11.4g	% 0.38g	g per day for Men 19-50 years
Fiber	70% 26.5g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	57.5% 32.2g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	32% 0.41mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.05mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.49mg	25% 0.33mg	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	35.5% 142μg	24% 96μg	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	5.5% 4.94mg	169% 152mg	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	0.82% 0.12mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25.3μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	18% 179mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	239% 2.15mg	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	96% 7.7mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	49.3% 1.13mg	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	93% 654mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	47.2% 1605mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	12.3% 6.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	105% 1580mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.83mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	13% 481g	47.6% 1760g	3700g per day for Men 19-50 years

Canned Red Kidney Beans With Liquids VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Canned Red Kidney Beans with Liquids or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Canned Red Kidney Beans with Liquids vs Stewed Canned Tomatoes:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.7 times more Vitamin B5, 30.8 times more Vitamin C, 129.3 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Canned Red Kidney Beans with Liquids vs Stewed Canned Tomatoes:

• 500 calories of Canned Red Kidney Beans with Liquids have 1.6 times more Manganese and 1.7 times more Phosphorus than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 2.5 times more Potassium, 1.7 times more Selenium, 2.7 times more Sodium and 3.7 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stewed Canned Tomatoes contain similar levels of Magnesium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Red Kidney Beans with Liquids have 5.5 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 5.9 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.