Comparing Nutrients in 500 calories Boiled Red Kidney Beans VS Canned Crushed Tomatoes

Weight per 500 calories

• Boiled Red Kidney Beans: 394g
• Canned Crushed Tomatoes: 1563g

Boiled Red Kidney Beans have 4 times more energy per 100g than Canned Crushed Tomatoes. It has average energy density when compared to other foods. Canned Crushed Tomatoes having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Canned Crushed Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Canned Crushed Tomatoes	17%	7%	76%

Macro Nutrients

	Boiled Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	4.5% 4.38g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	1.95% 0.63g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	4.9% 0.078g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	9.93% 1.7g	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	87.6% 114g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	95% 68.8g	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	50.4% 36.6g	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	% 31.7g	g per day for Men 19-50 years
Sucrose	NA	% 0.31g	g per day for Men 19-50 years
Fiber	76.7% 29g	78% 29.7g	38g per day for Men 19-50 years
Protein	61% 34g	45.8% 25.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19% 172μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	62.5% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	87% 4.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	180% 2.34mg	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	50.8% 203μg	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	160% 144mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	69% 83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Canned Crushed Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	53% 531mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	318% 2.86mg	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	145% 11.6mg	254% 20.3mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	124% 2.86mg	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	80% 559mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	135% 4578mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	17% 9.38μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	194% 2906mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	38.4% 4.2mg	11mg per day for Men 19-50 years
Water	7.12% 264g	37.8% 1398g	3700g per day for Men 19-50 years

Boiled Red Kidney Beans VS Canned Crushed Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Red Kidney Beans or Canned Crushed Tomatoes?

Lets compare vitamin content per 500 calories of Boiled Red Kidney Beans vs Canned Crushed Tomatoes:

• 500 calories of Boiled Red Kidney Beans have 2.5 times more Vitamin B9 than Canned Crushed Tomatoes.
• While 500 kcal of Canned Crushed Tomatoes contain more Vitamin A, 1.9 times more Vitamin B1, 3.6 times more Vitamin B2, 8.4 times more Vitamin B3, 5 times more Vitamin B5, 5 times more Vitamin B6, 30.4 times more Vitamin C, 165.4 times more Vitamin E and 2.5 times more Vitamin K than Boiled Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Red Kidney Beans as well as Canned Crushed Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Red Kidney Beans vs Canned Crushed Tomatoes:

• 500 kcal of Canned Crushed Tomatoes contain 4.8 times more Calcium, 3 times more Copper, 1.8 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 2.9 times more Potassium, 2 times more Selenium, 369.1 times more Sodium and 5.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Crushed Tomatoes contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Boiled Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Red Kidney Beans have 8.5 times more Omega 3 and 1.3 times more Protein than Canned Crushed Tomatoes.
• While 500 kcal of Canned Crushed Tomatoes contain 1.3 times more Carbohydrate and 54.6 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Crushed Tomatoes offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Canned Crushed Tomatoes provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Crushed Tomatoes provide inadequate amounts of Omega 6 in 500 calories.