Comparing Nutrients in 7 ounces Canned Navy Beans VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Navy Beans	26%	3%	71%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	Canned Navy Beans	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	7.73% 224kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	0.88% 0.85g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	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	31.2% 40.6g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	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	NA	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	NA	% 3.6g	g per day for Men 19-50 years
Sucrose	NA	% 0.14g	g per day for Men 19-50 years
Fiber	26.6% 10g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	26.7% 15g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	Canned Navy Beans	Tomato Sauce with Salt	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	23.3% 0.28mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.04% 0.97mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.83% 0.34mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	30.8% 123μg	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	1.54% 1.4mg	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	10.3% 1.55mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.8% 5.75μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Navy Beans	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	46% 0.41mg	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	46% 3.67mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	22.2% 93mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	32.4% 0.74mg	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	38% 266mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	44.5% 667mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	3.78% 140g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Navy Beans VS Tomato Sauce with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Navy Beans vs Tomato Sauce with Salt:

• 7 ounces of Canned Navy Beans have 5.9 times more Vitamin B1 and 6.9 times more Vitamin B9 than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain more Vitamin A, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 10 times more Vitamin C and 1.8 times more Vitamin E than Canned Navy Beans.
• Both Canned Navy Beans and Tomato Sauce with Salt provide similar amounts of Vitamin B2, Vitamin B6 and Vitamin K per seven ounces.
• 7 ounces of Canned Navy Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Navy Beans as well as Canned Tomato Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Navy Beans vs Tomato Sauce with Salt:

• 7 ounces of Canned Navy Beans have 3.4 times more Calcium, 1.8 times more Copper, 1.9 times more Iron, 3.1 times more Magnesium, 3.3 times more Manganese, 5 times more Phosphorus, 9.7 times more Selenium and 3.5 times more Zinc than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.4 times more Sodium and 1.3 times more Water than Canned Navy Beans.
• Both Canned Navy Beans and Tomato Sauce with Salt contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Navy Beans have 4.7 times more Energy, 17 times more Omega 3, 3.9 times more Carbohydrate, 3.4 times more Fiber and 6.3 times more Protein than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 12.7 times more Sugars than Canned Navy Beans.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 3
• Both Canned Navy Beans as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 6 in seven ounces.