Comparing Nutrients in 500 calories Tomato Paste VS Canned Shellie Beans with Liquids

Weight per 500 calories

• Tomato Paste: 610g
• Canned Shellie Beans with Liquids: 1667g

Tomato Paste has 2.7 times more energy per 100g than Canned Shellie Beans with Liquids. It has average energy density when compared to other foods. Canned Shellie Beans Solids and Liquids having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Tomato Paste	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	3.26% 3.17g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	79.4% 103g	130g per day for Men 19-50 years
Sugars	102% 74.3g	14.5% 10.5g	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	49.2% 35.7g	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	149% 56.7g	38g per day for Men 19-50 years
Protein	47% 26.3g	52.4% 29.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	20.4% 183μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	44.4% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	21.4% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	44.3% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	63% 0.82mg	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	18.3% 73μg	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	148% 134mg	57.4% 51.7mg	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	175% 26.2mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	22% 220mg	48.3% 483mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	148% 1.33mg	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	227% 18mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	277% 6.37mg	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	72.3% 506mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	53.4% 1817mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	63.6% 35μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	371% 5567mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	12% 448g	41% 1512g	3700g per day for Men 19-50 years

Tomato Paste VS Canned Shellie Beans With Liquids Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Tomato Paste vs Canned Shellie Beans with Liquids:

• 500 calories of Tomato Paste have 2.5 times more Vitamin A, 5.5 times more Vitamin B3, 1.6 times more Vitamin B6, 2.6 times more Vitamin C and 52.4 times more Vitamin E than Canned Shellie Beans with Liquids.
• While 500 kcal of Canned Shellie Beans Solids and Liquids contain 1.5 times more Vitamin B1, 2.6 times more Vitamin B5, 4.1 times more Vitamin B9 and 1.9 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Canned Shellie Beans with Liquids provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin E
• Both Canned Tomato Paste as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Paste vs Canned Shellie Beans with Liquids:

• 500 calories of Tomato Paste have 1.7 times more Copper and 3.4 times more Potassium than Canned Shellie Beans with Liquids.
• While 500 kcal of Canned Shellie Beans Solids and Liquids contain 2.2 times more Calcium, 3.5 times more Manganese, 15.5 times more Sodium and 3.4 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Canned Shellie Beans with Liquids contain similar levels of Iron, Magnesium, Phosphorus, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 7.1 times more Sugars than Canned Shellie Beans with Liquids.
• While 500 kcal of Canned Shellie Beans Solids and Liquids contain 27.7 times more Omega 3 and 2.3 times more Fiber than Canned Tomato Paste.
• Both Tomato Paste and Canned Shellie Beans with Liquids offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.