Comparing Nutrients in 500 calories Small White Beans VS Stewed Canned Tomatoes

Weight per 500 calories

• Small White Beans: 149g
• Stewed Canned Tomatoes: 1923g

Small White Beans have 12.9 times more energy per 100g than Stewed Canned Tomatoes. It has high 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 - Small White Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Small White Beans	25%	3%	72%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Small White Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	21.5% 0.34g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	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	71.3% 93g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	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	98% 37g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	56% 31.4g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Small White Beans	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	92% 1.1mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.3% 0.65mg	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	144% 574μg	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	0% 0mg	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	NA	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Small White Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	25.7% 257mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	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	144% 11.5mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	65% 272mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	82.7% 1.9mg	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	95% 662mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	67.5% 2295mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.47% 17.4g	47.6% 1760g	3700g per day for Men 19-50 years

Small White Beans VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Small White Beans or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Small White Beans vs Stewed Canned Tomatoes:

• 500 calories of Small White Beans have 1.2 times more Vitamin B1, 2 times more Vitamin B6 and 6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 2.2 times more Vitamin B2, 6.9 times more Vitamin B3, 2 times more Vitamin B5 and more Vitamin C than Raw Small White Beans.
• 500 calories of Small White Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Small White Beans 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 Small White Beans vs Stewed Canned Tomatoes:

• 500 calories of Small White Beans have 1.7 times more Manganese, 1.7 times more Phosphorus, 1.7 times more Selenium and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.5 times more Calcium, 2.3 times more Copper, 2.2 times more Iron, 1.7 times more Potassium, 238 times more Sodium and 101 times more Water than Raw Small White Beans.
• Both Small White Beans and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Small White Beans have 6 times more Omega 3, 1.9 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 than Raw Small White Beans.
• Both Small White Beans 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 Raw Small White Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 6 in 500 calories.