Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Tomato Puree with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Tomato Puree with Salt	15%	4%	81%

Macro Nutrients

	Boiled California Red Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Energy	8.5% 246kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.6% 18.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	32.4% 18g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	19.2% 0.25mg	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	36.7% 147μg	5.46% 22μg	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	2.65% 2.4mg	23.4% 21mg	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	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Tomato Puree with Salt	Recommended Dietary Allowance
Calcium	13% 131mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	63.3% 0.57mg	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	74% 5.9mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	14.6% 0.34mg	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	39% 272mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	26.7% 401mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Tomato Puree with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Tomato Puree with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Tomato Puree with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 5.2 times more Vitamin B1 and 6.7 times more Vitamin B9 than Tomato Puree with Salt.
• While 7 oz of Canned Tomato Puree with Salt contain more Vitamin A, 1.3 times more Vitamin B2, 2.7 times more Vitamin B3, 2 times more Vitamin B5 and 8.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tomato Puree with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Canned Tomato Puree with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Tomato Puree with Salt:

• 7 ounces of Boiled California Red Kidney Beans have 3.7 times more Calcium, 1.7 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 3.4 times more Phosphorus, 1.7 times more Selenium and 2.4 times more Zinc than Tomato Puree with Salt.
• While 7 oz of Canned Tomato Puree with Salt contain 50.5 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Tomato Puree with Salt contain similar levels of Copper and Potassium per seven ounces.
• 7 ounces of Tomato Puree with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 3.3 times more Energy, 8 times more Omega 3, 2.5 times more Carbohydrate, 4.9 times more Fiber and 5.5 times more Protein than Tomato Puree with Salt.
• 7 ounces of Tomato Puree with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Canned Tomato Puree with Salt provide inadequate amounts of Omega 6 in seven ounces.