Comparing Nutrients in 5 ounces Canned Red Kidney Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans	25%	7%	68%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Canned Red Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Energy	6.06% 176kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	6.47% 0.1g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	1.43% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.4% 30.5g	81.4% 106g	130g per day for Men 19-50 years
Sugars	7.43% 5.4g	86% 62.2g	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	0.2% 0.14g	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	% 0.33g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	20.5% 7.8g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	20% 11.3g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	NA	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.9% 0.095mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.08% 0.65mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	50% 0.65mg	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	9.92% 39.7μg	42.5% 170μg	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	0.31% 0.28mg	184% 165mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	195% 1.76mg	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	26.6% 2.13mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	23.7% 0.54mg	120% 2.77mg	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	24.5% 172mg	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	11.5% 393mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	22% 327mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	9.66% 1.06mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	2.6% 97g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans VS Tomato Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Canned Red Kidney Beans vs Tomato Powder:

• 5 oz of Tomato Powder contain 13.6 times more Vitamin B1, 47.6 times more Vitamin B2, 19.9 times more Vitamin B3, 4.3 times more Vitamin B9 and 583.5 times more Vitamin C than Canned Red Kidney Beans, Solids.
• 5 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Canned Red Kidney Beans, Solids as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans vs Tomato Powder:

• 5 ounces of Canned Red Kidney Beans have 1.7 times more Sodium than Tomato Powder.
• While 5 oz of Tomato Powder contain 2.9 times more Calcium, 4.6 times more Copper, 3 times more Iron, 5.9 times more Magnesium, 5.1 times more Manganese, 2.4 times more Phosphorus, 7 times more Potassium, 3.3 times more Selenium and 2.3 times more Zinc than Canned Red Kidney Beans, Solids.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Canned Red Kidney Beans have 10.4 times more Omega 3 than Tomato Powder.
• While 5 oz of Tomato Powder contain 2.4 times more Energy, 3.5 times more Carbohydrate, 11.6 times more Sugars, 3 times more Fiber and 1.6 times more Protein than Canned Red Kidney Beans, Solids.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Canned Red Kidney Beans, Solids as well as Tomato Powder provide inadequate amounts of Omega 6 in five ounces.