Comparing Nutrients in 5 ounces Canned Baked Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Baked Beans	18%	3%	79%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Energy	5.13% 149kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.58% 0.57g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	6.9% 0.11g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.78% 0.13g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.3% 29g	20.6% 27g	130g per day for Men 19-50 years
Sugars	15.2% 11g	24% 17.3g	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	NA	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	20.5% 7.8g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.7% 0.21mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.54% 0.085mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	23.6% 0.31mg	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	8.5% 34μg	4.25% 17μg	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	4.9% 4.4mg	34.5% 31mg	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	1.4% 0.21mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.94% 1.13μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Baked Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	7.1% 71mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	57.5% 0.52mg	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	5.14% 0.41mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	10.8% 45.4mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	21% 147mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	12.3% 420mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	11.6% 6.38μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Baked Beans VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Baked Beans versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Baked Beans vs Tomato Paste:

• 5 ounces of Canned Baked Beans have 2.5 times more Vitamin B1 and 2 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 15.2 times more Vitamin A, 2.6 times more Vitamin B2, 7.2 times more Vitamin B3, 1.7 times more Vitamin B6, 7.1 times more Vitamin C, 28.7 times more Vitamin E and 14.3 times more Vitamin K than Canned Baked Beans no Salt.
• 5 ounces of Canned Baked Beans have insufficient amounts of Vitamin A, Vitamin E and Vitamin K
• Both Canned Baked Beans no Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Baked Beans vs Tomato Paste:

• 5 ounces of Canned Baked Beans have 1.4 times more Calcium, 1.3 times more Phosphorus and 2.2 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.8 times more Copper, 10.3 times more Iron, 1.3 times more Magnesium, 3.4 times more Potassium and 59 times more Sodium than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Tomato Paste contain similar levels of Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Baked Beans have 1.3 times more Energy, 11.1 times more Omega 3 and 1.3 times more Fiber than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.6 times more Sugars than Canned Baked Beans no Salt.
• Both Canned Baked Beans and Tomato Paste offer comparable quantities of Carbohydrate and Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Baked Beans no Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in five ounces.