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

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Canned Red Kidney Beans with Liquids: 617g

Canned Red Kidney Beans Solids and Liquids have 3.1 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Stewed Canned Tomatoes	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	3.77% 3.65g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	19.7% 0.31g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	70.4% 92g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 11.4g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	70% 26.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	57.5% 32.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	0.82% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	65.4% 654mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	101% 0.91mg	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	320% 25.6mg	96% 7.7mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	44% 185mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	93% 654mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	47.2% 1605mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	12.3% 6.8μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	105% 1580mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	34.8% 3.83mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	13% 481g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Canned Red Kidney Beans With Liquids Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Canned Red Kidney Beans with Liquids?

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

• 500 calories of Stewed Canned Tomatoes have more Vitamin A, 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 4.5 times more Vitamin B3, 2.7 times more Vitamin B5, 30.8 times more Vitamin C, 129.3 times more Vitamin E and 1.8 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 500 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stewed Canned Tomatoes vs Canned Red Kidney Beans with Liquids:

• 500 calories of Stewed Canned Tomatoes have 3.7 times more Calcium, 2.4 times more Copper, 3.3 times more Iron, 1.2 times more Magnesium, 2.5 times more Potassium, 1.7 times more Selenium, 2.7 times more Sodium and 3.7 times more Water than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 1.6 times more Manganese and 1.7 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Red Kidney Beans with Liquids contain similar levels of Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate, 5.9 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 500 kcal of Canned Red Kidney Beans Solids and Liquids contain 5.5 times more Omega 3, 1.4 times more Fiber and 1.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in 500 calories.