Comparing Nutrients in 7 ounces White Beans VS Tomato Sauce with Salt

Macros Ratio

	Protein	Fat	Carbs
White Beans	27%	2%	71%
Tomato Sauce with Salt	17%	9%	74%

Macro Nutrients

	White Beans	Tomato Sauce with Salt	Recommended Dietary Allowance
Energy	22.8% 661kcal	1.64% 47.6kcal	2900kcal per day for Men 19-50 years
Fat	1.74% 1.7g	0.61% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.36% 0.43g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	20.6% 0.33g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	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	92% 120g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	5.78% 4.2g	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	79.4% 30g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	82.8% 46.4g	4.25% 2.4g	56g per day for Men 19-50 years

Vitamins

	White 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	72.3% 0.87mg	3.97% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	22.3% 0.29mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.94% 0.95mg	12.3% 1.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.45mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	192% 770μg	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	0% 0mg	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	2.78% 0.42mg	19% 2.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	White Beans	Tomato Sauce with Salt	Recommended Dietary Allowance
Calcium	47.6% 476mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	217% 1.95mg	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	259% 20.7mg	24% 1.9mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	155% 3.56mg	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	85.3% 597mg	7.65% 53.6mg	700mg per day for Men 19-50 years
Potassium	105% 3562mg	17.3% 589mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	62.7% 941mg	1500mg per day for Men 19-50 years
Zinc	66.2% 7.3mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.61% 22.5g	4.9% 181g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of White 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 White Beans vs Tomato Sauce with Salt:

• 7 ounces of White Beans have 18.2 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B5, 3.2 times more Vitamin B6, 43.1 times more Vitamin B9 and 2 times more Vitamin K than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain more Vitamin A, 2.1 times more Vitamin B3, more Vitamin C and 6.9 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 Sauce with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of White Beans have 17.1 times more Calcium, 8.6 times more Copper, 10.9 times more Iron, 12.7 times more Magnesium, 15.9 times more Manganese, 11.1 times more Phosphorus, 6 times more Potassium, 21.3 times more Selenium and 16.7 times more Zinc than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 29.6 times more Sodium and 8.1 times more Water than Raw White Beans.
• 7 ounces of Tomato Sauce with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of White Beans have 13.9 times more Energy, 33.2 times more Omega 3, 11.4 times more Carbohydrate, 10.1 times more Fiber and 19.5 times more Protein than Tomato Sauce with Salt.
• While 7 oz of Canned Tomato Sauce with Salt contain 1.7 times more Sugars than Raw White Beans.
• 7 ounces of Tomato Sauce with Salt provide inadequate amounts of Energy and Omega 3
• Both Raw White Beans as well as Canned Tomato Sauce with Salt provide inadequate amounts of Omega 6 in seven ounces.