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

Weight per 500 calories

• Canned Shellie Beans with Liquids: 1667g
• Stewed Canned Tomatoes: 1923g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Shellie Beans with Liquids	21%	5%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Shellie 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	3.26% 3.17g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	74% 1.2g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	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	79.4% 103g	92% 119g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	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	NA	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	NA	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	149% 56.7g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	52.4% 29.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Canned Shellie Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	20.4% 183μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.4% 0.53mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.4mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.3% 2.2mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	63% 0.82mg	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	75% 300μg	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	57.4% 51.7mg	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	3.33% 0.5mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	111% 133μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Shellie Beans with Liquids	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	48.3% 483mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	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	206% 16.5mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	277% 6.37mg	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	71.4% 500mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	53.4% 1817mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	63.6% 35μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	371% 5567mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	41% 1512g	47.6% 1760g	3700g per day for Men 19-50 years

Canned Shellie Beans With Liquids VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

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

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

• 500 calories of Canned Shellie Beans with Liquids have 1.3 times more Vitamin B2, 2.5 times more Vitamin B6, 3.1 times more Vitamin B9 and 2.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.7 times more Vitamin B1, 4 times more Vitamin B3, 2.9 times more Vitamin C and 31.9 times more Vitamin E than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes provide similar amounts of Vitamin A and Vitamin B5 per 500 calories.
• 500 calories of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Shellie 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 Shellie Beans with Liquids vs Stewed Canned Tomatoes:

• 500 calories of Canned Shellie Beans with Liquids have 5.6 times more Manganese, 1.3 times more Phosphorus, 3 times more Selenium, 1.3 times more Sodium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Calcium, 1.6 times more Copper, 1.6 times more Iron and 2.2 times more Potassium than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes contain similar levels of Magnesium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Canned Shellie Beans with Liquids have 20.5 times more Omega 3, 2.9 times more Fiber and 1.7 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.4 times more Sugars than Canned Shellie Beans Solids and Liquids.
• Both Canned Shellie Beans with Liquids and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Canned Shellie Beans Solids and Liquids as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.