Comparing Nutrients in 500 calories Spanish Tomato Sauce VS Boiled Sprouted Pinto Beans

Weight per 500 calories

• Spanish Tomato Sauce: 1515g
• Boiled Sprouted Pinto Beans: 2273g

Spanish Tomato Sauce has 1.5 times more energy per 100g than Boiled Sprouted Pinto Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Pinto Beans having very low energy density.

Which food has more nutrients per 500 calories - Spanish Tomato Sauce or Boiled Sprouted Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Boiled Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Spanish Tomato Sauce	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	7.5% 7.27g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	3.8% 0.061g	168% 2.7g	1.6g per day for Men 19-50 years
Omega 6	9.2% 1.56g	8.96% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.4% 110g	71.7% 93g	130g per day for Men 19-50 years
Sugars	NA	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	56% 21.2g	NA	38g per day for Men 19-50 years
Protein	39% 22g	75.5% 42.3g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	82.5% 742μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.3% 0.94mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85% 4.26mg	107% 5.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	206% 2.7mg	94% 1.23mg	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	53% 212μg	165% 659μg	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	145% 130mg	154% 139mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Boiled Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	25.8% 258mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	270% 2.43mg	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	659% 52.7mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	68.5% 288mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	142% 3.27mg	122% 2.8mg	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	104% 727mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	164% 5591mg	65.5% 2227mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.1μg	24.8% 13.6μg	55μg per day for Men 19-50 years
Sodium	477% 7152mg	77.3% 1159mg	1500mg per day for Men 19-50 years
Zinc	47% 5.15mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	36.5% 1350g	57.4% 2123g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Spanish Tomato Sauce vs Boiled Sprouted Pinto Beans:

• Canned Spanish Tomato Sauce has more Vitamin A and 2.2 times more Vitamin B6 than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.3 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Boiled and Drained Sprouted Pinto Beans have similar amounts of Vitamin B3 and Vitamin C per 500 kcal.
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Spanish Tomato Sauce vs Boiled Sprouted Pinto Beans:

• Canned Spanish Tomato Sauce has 3.5 times more Iron, 2.5 times more Potassium, 6.2 times more Sodium and 1.3 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• While Boiled and Drained Sprouted Pinto Beans contain 1.3 times more Calcium, 1.4 times more Magnesium, 1.5 times more Selenium and 1.6 times more Water than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Boiled and Drained Sprouted Pinto Beans have similar amounts of Copper, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Sprouted Pinto Beans contain 1.8 times more Fat, 44.3 times more Omega 3 and 1.9 times more Protein than Canned Spanish Tomato Sauce.
• Both Canned Spanish Tomato Sauce and Boiled and Drained Sprouted Pinto Beans have similar amounts of Energy, Omega 6 and Carbohydrate per 500 kcal.
• Both Canned Spanish Tomato Sauce as well as Boiled and Drained Sprouted Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.