Comparing Nutrients in 5 ounces Tomato Paste VS Boiled Small White Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Small White Beans with Salt	25%	4%	71%

Macro Nutrients

	Tomato Paste	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Energy	4% 116kcal	6.94% 201kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	28% 36.6g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	38.8% 14.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	28% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	2.4% 0.39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	7.1% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	14% 0.18mg	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	4.25% 17μg	48.5% 194μg	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	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Small White Beans with Salt	Recommended Dietary Allowance
Calcium	5.1% 51mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	23.5% 0.21mg	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	53% 4.22mg	50.3% 4.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	23% 96mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	31.4% 0.72mg	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	17% 118mg	34.2% 240mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	19.3% 656mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	3.35% 1.84μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	22.5% 337mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.8% 104g	2.42% 89.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Small White Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Boiled Small White Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Boiled Small White Beans with Salt:

• 5 ounces of Tomato Paste have more Vitamin A, 2.6 times more Vitamin B2, 11.3 times more Vitamin B3, 1.7 times more Vitamin B6 and more Vitamin C than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 3.9 times more Vitamin B1, 1.8 times more Vitamin B5 and 11.4 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Boiled Small White Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Paste as well as Boiled Small White Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Boiled Small White Beans with Salt:

• 5 ounces of Tomato Paste have 2.4 times more Copper, 2.2 times more Potassium and 4.1 times more Selenium than Boiled Small White Beans with Salt.
• While 5 oz of Boiled Small White Beans with Salt contain 2 times more Calcium, 1.6 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 4 times more Sodium and 1.7 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Small White Beans with Salt contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Small White Beans with Salt contain 1.7 times more Energy, 18 times more Omega 3, 1.4 times more Carbohydrate, 2.5 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled Small White Beans with Salt provide inadequate amounts of Omega 6 in five ounces.