Comparing Nutrients in 7 ounces White Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Tomato Puree	15%	4%	81%

Macro Nutrients

	White Beans	Tomato Puree	Recommended Dietary Allowance
Energy	22.8% 661kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	13.7% 18g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79.4% 30g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	82.8% 46.4g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	White Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.3% 0.87mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	19.2% 0.25mg	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	192% 770μg	5.46% 22μg	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% 0mg	23.4% 21mg	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	2.78% 0.42mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	47.6% 476mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	63.3% 0.57mg	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	259% 20.7mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	14.6% 0.34mg	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	85.3% 597mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	105% 3562mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	66.2% 7.3mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: White Beans VS Tomato Puree per 7 oz

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

Lets compare vitamin content per 7 ounces of White Beans vs Tomato Puree:

• 7 ounces of White Beans have 17.5 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B5, 2.5 times more Vitamin B6, 35.3 times more Vitamin B9 and 1.6 times more Vitamin K than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 3.1 times more Vitamin B3, more Vitamin C and 9.4 times more Vitamin E than Raw White Beans.
• 7 ounces of White Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw White Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for White Beans vs Tomato Puree:

• 7 ounces of White Beans have 13.3 times more Calcium, 3.4 times more Copper, 5.9 times more Iron, 8.3 times more Magnesium, 10.6 times more Manganese, 7.5 times more Phosphorus, 4.1 times more Potassium, 18.3 times more Selenium and 10.2 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 7.8 times more Water than Raw White Beans.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Beans have 8.8 times more Energy, 41.5 times more Omega 3, 6.7 times more Carbohydrate, 8 times more Fiber and 14.2 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.3 times more Sugars than Raw White Beans.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Raw White Beans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in seven ounces.