Comparing Nutrients in 7 ounces Boiled Pinto Beans with Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Boiled Pinto Beans with Salt	25%	4%	71%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Boiled Pinto Beans with Salt	Tomato Paste	Recommended Dietary Allowance
Energy	9.8% 284kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.33% 1.3g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.68% 0.22g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.91% 0.15g	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	40% 52g	29% 37.5g	130g per day for Men 19-50 years
Sugars	0.93% 0.67g	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	0% 0g	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	% 0g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 0.67g	% 0.6g	g per day for Men 19-50 years
Fiber	47% 18g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	32% 18g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Boiled Pinto Beans with Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32% 0.38mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.94% 0.63mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.33% 0.42mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	85.3% 341μg	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	1.76% 1.6mg	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	12.4% 1.87mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.8% 6.95μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Pinto Beans with Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	9.13% 91mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	48.3% 0.43mg	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	52% 4.15mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	39% 0.9mg	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	41.7% 292mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	22.4% 12.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	3.38% 125g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Pinto Beans with Salt VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Pinto Beans with Salt 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 Boiled Pinto Beans with Salt vs Tomato Paste:

• 7 ounces of Boiled Pinto Beans with Salt have 3.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 14.3 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin A, 2.5 times more Vitamin B2, 9.7 times more Vitamin B3, 27.4 times more Vitamin C, 4.6 times more Vitamin E and 3.3 times more Vitamin K than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Tomato Paste provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Pinto Beans with Salt have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Boiled Pinto Beans with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Pinto Beans with Salt vs Tomato Paste:

• 7 ounces of Boiled Pinto Beans with Salt have 1.3 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus, 4 times more Sodium and 1.6 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.7 times more Copper, 1.4 times more Iron and 2.3 times more Potassium than Boiled Pinto Beans with Salt.
• Both Boiled Pinto Beans with Salt and Tomato Paste contain similar levels of Magnesium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Pinto Beans with Salt have 1.7 times more Energy, 15.6 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 35.8 times more Sugars and more Fructose than Boiled Pinto Beans with Salt.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Boiled Pinto Beans with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in seven ounces.