Comparing Nutrients in 5 ounces Stewed Tomatoes VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Stewed Tomatoes	9%	29%	62%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Stewed Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	3.86% 112kcal	3.96% 115kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	0.53% 0.51g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	3.37% 0.054g	4.5% 0.072g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	0.69% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.2% 18.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.62g	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	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.62g	g per day for Men 19-50 years
Fiber	6.34% 2.4g	16% 6.1g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	5.2% 46.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.8% 0.15mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.72% 0.11mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.83% 1.57mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.26% 0.36mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	8.72% 0.11mg	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	3.9% 15.6μg	8.15% 32.6μg	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	28.7% 25.8mg	1.26% 1.13mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.84% 5.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Tomatoes	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	3.7% 37mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	23% 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	18.8% 1.5mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.06% 21.3mg	10% 42.5mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	18% 0.41mg	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	7.7% 54mg	21.5% 150mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	43% 645mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	2.3% 0.26mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	3.1% 114g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Tomatoes VS Canned Red Kidney Beans with Liquids per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Tomatoes vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Stewed Tomatoes have more Vitamin A, 2.2 times more Vitamin B3, 2 times more Vitamin B5 and 22.8 times more Vitamin C than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 2.1 times more Vitamin B9 than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Stewed Ripe Red Tomatoes as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Tomatoes vs Canned Red Kidney Beans with Liquids:

• 5 ounces of Stewed Tomatoes have 1.8 times more Sodium than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.5 times more Copper, 2 times more Magnesium, 1.5 times more Manganese, 2.8 times more Phosphorus and 3.4 times more Zinc than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Canned Red Kidney Beans with Liquids contain similar levels of Calcium, Iron, Potassium and Water per five ounces.
• 5 ounces of Stewed Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Tomatoes have 7.4 times more Fat and 10.1 times more Omega 6 than Canned Red Kidney Beans with Liquids.
• While 5 oz of Canned Red Kidney Beans Solids and Liquids contain 1.3 times more Omega 3, 2.5 times more Fiber and 2.7 times more Protein than Stewed Ripe Red Tomatoes.
• Both Stewed Tomatoes and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy and Carbohydrate per five ounces.
• 5 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6