Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Tomato Sauce	17%	9%	74%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Tomato Sauce	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	1.34% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	9.74% 7.06g	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% 0g	4.57% 3.3g	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	% 0g	% 3.6g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.14g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.85% 43.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	15% 0.19mg	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	11.4% 45.6μg	4.47% 18μg	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	1.76% 1.6mg	15.4% 14mg	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	0.26% 0.04mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Tomato Sauce	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	25.4% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69.3μg	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	31% 2.5mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	9.75% 0.22mg	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	30% 210mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Tomato Sauce per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Tomato Sauce to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Tomato Sauce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 4.4 times more Vitamin B1, 2.6 times more Vitamin B9 and 1.5 times more Vitamin K than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain more Vitamin A, 2 times more Vitamin B3, 2.4 times more Vitamin B5, 8.8 times more Vitamin C and 72 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Tomato Sauce provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Tomato Sauce no Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Tomato Sauce:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 2 times more Magnesium, 2.6 times more Manganese, 3.9 times more Phosphorus, 1.8 times more Selenium, 23.3 times more Sodium and 2.8 times more Zinc than Tomato Sauce.
• Both Canned Red Kidney Beans with Liquids and Tomato Sauce contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.4 times more Energy, 8.5 times more Omega 3, 2.8 times more Carbohydrate, 2.9 times more Fiber and 4.4 times more Protein than Tomato Sauce.
• While 7 oz of Canned Tomato Sauce no Salt contain 1.9 times more Sugars and more Fructose than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Canned Tomato Sauce no Salt provide inadequate amounts of Omega 6 in seven ounces.