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

Weight per 500 calories

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

Boiled Red 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.

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

Macros Ratio

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

Macro Nutrients

	Boiled Red 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	0.89% 0.28g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	2.48% 0.42g	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	76.7% 29g	NA	38g per day for Men 19-50 years
Protein	61% 34g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Boiled Red 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 Red Kidney Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11% 110mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	145% 11.6mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	80% 559mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	46.7% 1587mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	8.6% 4.72μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	0.52% 7.87mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	38.3% 4.2mg	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

Boiled Red Kidney Beans VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

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

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

• 500 calories of Boiled Red Kidney Beans have 1.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 500 kcal of 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 Red Kidney Beans.
• 500 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Boiled Red Kidney Beans have 1.3 times more Iron than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 6 times more Calcium, 3.1 times more Copper, 2.1 times more Magnesium, 2.3 times more Manganese, 2.2 times more Potassium, 2.8 times more Selenium, 1697.6 times more Sodium and 11.9 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Tomatoes with Green Chilies 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 19.8 times more Omega 3 and 1.5 times more Protein than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Boiled Red Kidney Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 6 in 500 calories.