Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Spanish Tomato Sauce

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Spanish Tomato Sauce	16%	7%	77%

Macro Nutrients

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Energy	8.7% 252kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35% 45.2g	11% 14.4g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	38.6% 14.7g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Vitamin A	0% 0μg	11% 97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	16% 2.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	27% 0.35mg	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	64.5% 258μg	6.95% 27.8μg	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	19% 17mg	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	0.4% 0.06mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Spanish Tomato Sauce	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	35.3% 0.32mg	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	73% 5.83mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	18.6% 0.43mg	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	40.3% 282mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	21.5% 732mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	62.4% 937mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.78% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Spanish Tomato Sauce per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Red Kidney Beans vs Spanish Tomato Sauce:

• 7 ounces of Boiled Red Kidney Beans have 2.2 times more Vitamin B1 and 9.3 times more Vitamin B9 than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain more Vitamin A, 2.2 times more Vitamin B3, 1.3 times more Vitamin B5, 1.5 times more Vitamin B6 and 7.2 times more Vitamin C than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spanish Tomato Sauce provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled Red Kidney Beans as well as Canned Spanish Tomato Sauce have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Red Kidney Beans vs Spanish Tomato Sauce:

• 7 ounces of Boiled Red Kidney Beans have 1.6 times more Calcium, 1.5 times more Copper, 2.4 times more Magnesium, 2.2 times more Manganese, 3 times more Phosphorus, 2 times more Selenium and 3.1 times more Zinc than Spanish Tomato Sauce.
• While 7 oz of Canned Spanish Tomato Sauce contain 236 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Spanish Tomato Sauce contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 3.8 times more Energy, 42 times more Omega 3, 3.1 times more Carbohydrate, 5.3 times more Fiber and 6 times more Protein than Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Boiled Red Kidney Beans as well as Canned Spanish Tomato Sauce provide inadequate amounts of Omega 6 in seven ounces.