Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Canned Red Kidney Beans with Liquids

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 5.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is average in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	70.4% 92g	130g per day for Men 19-50 years
Sugars	110% 79.7g	15.8% 11.4g	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	56.5% 41g	0% 0g	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	% 38.8g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.4g	g per day for Men 19-50 years
Fiber	156% 59.4g	70% 26.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	38% 0.49mg	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	62.5% 250μg	35.5% 142μg	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	438% 394mg	5.5% 4.94mg	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	123% 18.4mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	103% 1031mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	78% 1.8mg	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	76% 531mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	80% 2961g	13% 481g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Canned Red Kidney Beans with Liquids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 27.5 times more Vitamin B1, 4.2 times more Vitamin B2, 7.3 times more Vitamin B3, 4.6 times more Vitamin B5, 7 times more Vitamin B6, 1.8 times more Vitamin B9, 79.7 times more Vitamin C, 149.3 times more Vitamin E and 3.2 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Canned Red Kidney Beans with Liquids:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.8 times more Calcium, 1.8 times more Copper, 2.3 times more Iron, 1.7 times more Magnesium, 3.7 times more Potassium, 3.2 times more Selenium, 2.3 times more Sodium and 6.2 times more Water than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Red Kidney Beans Solids and Liquids have similar amounts of Manganese, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.5 times more Fat, 5.9 times more Omega 6, 7 times more Sugars, more Fructose and 2.2 times more Fiber than Canned Red Kidney Beans Solids and Liquids.
• While Canned Red Kidney Beans Solids and Liquids contain 2.5 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Red Kidney Beans Solids and Liquids have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.