Comparing Nutrients in 7 ounces Canned Pinto Beans Rinsed VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Pinto Beans Rinsed	23%	7%	70%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Pinto Beans Rinsed	Tomato Paste	Recommended Dietary Allowance
Energy	8% 232kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.7% 41.2g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	NA	21.4% 8.14g	38g per day for Men 19-50 years
Protein	25% 14g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Canned Pinto Beans Rinsed	Tomato Paste	Recommended Dietary Allowance
Vitamin A	NA	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.25% 0.52mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	33% 0.43mg	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	10.4% 41.7μg	5.95% 24μg	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	0.22% 0.2mg	48.3% 43.5mg	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	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Pinto Beans Rinsed	Tomato Paste	Recommended Dietary Allowance
Calcium	12.7% 127mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	80.5% 0.72mg	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	31.5% 2.52mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	32% 0.73mg	26% 0.6mg	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	27.2% 191mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	13.7% 464mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.75% 139g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Pinto Beans Rinsed VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Pinto Beans Rinsed versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Pinto Beans Rinsed vs Tomato Paste:

• 7 ounces of Canned Pinto Beans Rinsed have 1.8 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 8.1 times more Vitamin B2, 11.7 times more Vitamin B3 and 219 times more Vitamin C than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Tomato Paste provide similar amounts of Vitamin B1 per seven ounces.
• 7 ounces of Canned Pinto Beans Rinsed have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Pinto Beans, Rinsed Solids as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Pinto Beans Rinsed vs Tomato Paste:

• 7 ounces of Canned Pinto Beans Rinsed have 1.8 times more Calcium, 1.2 times more Manganese and 3.6 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.4 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 4.3 times more Potassium than Canned Pinto Beans, Rinsed Solids.
• Both Canned Pinto Beans Rinsed and Tomato Paste contain similar levels of Phosphorus and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Pinto Beans Rinsed have 1.4 times more Energy and 1.6 times more Protein than Tomato Paste.
• Both Canned Pinto Beans Rinsed and Tomato Paste offer comparable quantities of Carbohydrate per seven ounces.