Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Energy	6.2% 180kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	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	25% 32.3g	20.6% 27g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	24% 9.07g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	22% 12.3g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	46% 184μg	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	1.9% 1.7mg	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	0.28% 0.043mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	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	39.3% 3.15mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	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	28% 196mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	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	13% 1.4mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.8% 104g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Tomato Paste:

• Boiled All Types Kidney Beans have 2.7 times more Vitamin B1, 1.5 times more Vitamin B5 and 10.8 times more Vitamin B9 than Canned Tomato Paste.
• While Canned Tomato Paste contains more Vitamin A, 2.6 times more Vitamin B2, 5.3 times more Vitamin B3, 1.8 times more Vitamin B6, 18.3 times more Vitamin C, 143.3 times more Vitamin E and 1.4 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Tomato Paste:

• Boiled All Types Kidney Beans have 1.4 times more Manganese, 1.7 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• While Canned Tomato Paste contains 1.7 times more Copper, 1.3 times more Iron, 2.5 times more Potassium, 4.8 times more Selenium and 59 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tomato Paste have similar amounts of Calcium, Magnesium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled All Types Kidney Beans have 1.5 times more Energy, 24.3 times more Omega 3, 1.2 times more Carbohydrate, 1.6 times more Fiber and 2 times more Protein than Canned Tomato Paste.
• While Canned Tomato Paste contains 38.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Tomato Paste have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.