Comparing Nutrients in 500 calories Tomato Puree VS Canned Red Kidney Beans

Weight per 500 calories

• Tomato Puree: 1316g
• Canned Red Kidney Beans: 403g

Canned Red Kidney Beans, Solids have 3.3 times more energy per unit of mass than Canned Tomato Puree, which is average in comparison to other foods. Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Tomato Puree or Canned Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Tomato Puree	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.85% 2.76g	4.36% 4.23g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.3% 0.73g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	18.4% 0.29g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	2.85% 0.48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	87.7% 63.6g	21% 15.3g	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	43% 31.3g	0.56% 0.4g	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	% 32.2g	% 0.93g	g per day for Men 19-50 years
Sucrose	% 0g	% 14g	g per day for Men 19-50 years
Fiber	65.8% 25g	58.4% 22g	38g per day for Men 19-50 years
Protein	38.8% 21.7g	57.5% 32g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	38% 342μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.4% 0.33mg	22.5% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81% 1.05mg	4.96% 0.065mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.3mg	11.6% 1.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	NA	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	36% 145μg	28.2% 113μg	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	155% 139mg	0.9% 0.81mg	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	173% 26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.3% 44.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	23.7% 237mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	420% 3.78mg	122% 1.1mg	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	293% 23.4mg	75.6% 6.05mg	8mg per day for Men 19-50 years
Magnesium	72% 303mg	29% 121mg	420mg per day for Men 19-50 years
Manganese	97% 2.22mg	67.3% 1.55mg	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	75% 526mg	69.7% 488mg	700mg per day for Men 19-50 years
Potassium	170% 5776mg	33% 1117mg	3400mg per day for Men 19-50 years
Selenium	16.7% 9.2μg	11.7% 6.45μg	55μg per day for Men 19-50 years
Sodium	24.6% 368mg	62% 931mg	1500mg per day for Men 19-50 years
Zinc	43% 4.74mg	27.5% 3.02mg	11mg per day for Men 19-50 years
Water	31.3% 1156g	7.42% 275g	3700g per day for Men 19-50 years

Tomato Puree VS Canned Red Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Puree or Canned Red Kidney Beans?

Lets compare vitamin content per 500 calories of Tomato Puree vs Canned Red Kidney Beans:

• 500 calories of Tomato Puree have 1.2 times more Vitamin B1, 16.3 times more Vitamin B2, 10.4 times more Vitamin B3, 1.3 times more Vitamin B9 and 172.9 times more Vitamin C than Canned Red Kidney Beans.
• 500 calories of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Tomato Puree as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Tomato Puree vs Canned Red Kidney Beans:

• 500 calories of Tomato Puree have 3.4 times more Copper, 3.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Manganese, 5.2 times more Potassium, 1.4 times more Selenium, 1.6 times more Zinc and 4.2 times more Water than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 2.5 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Canned Red Kidney Beans contain similar levels of Calcium and Phosphorus per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Puree have 1.4 times more Carbohydrate, 4.1 times more Sugars and 77.7 times more Fructose than Canned Red Kidney Beans.
• While 500 kcal of Canned Red Kidney Beans, Solids contain 5.6 times more Omega 3 and 1.5 times more Protein than Canned Tomato Puree.
• Both Tomato Puree and Canned Red Kidney Beans offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in 500 calories.