Comparing Nutrients in 7 ounces Tomato Powder VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tomato Powder	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 599kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	91% 119g	130g per day for Men 19-50 years
Sugars	120% 87g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	86% 32.7g	130% 49.4g	38g per day for Men 19-50 years
Protein	45.7% 25.6g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	190% 1711μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	151% 1.8mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	116% 1.5mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	149% 7.46mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	60.6% 0.79mg	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	59.5% 238μg	195% 782μg	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	257% 232mg	9.92% 8.93mg	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	162% 24.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	80.7% 97μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	33% 329mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	243% 2.2mg	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	113% 9.05mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	84% 353mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	86.3% 2mg	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	83.6% 585mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	112% 3824mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	17.7% 266mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	0.16% 6.07g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Powder vs California Red Kidney Beans:

• 7 ounces of Tomato Powder have more Vitamin A, 1.7 times more Vitamin B1, 3.5 times more Vitamin B2, 4.4 times more Vitamin B3, 4.8 times more Vitamin B5 and 25.9 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 3.3 times more Vitamin B9 than Tomato Powder.
• Both Tomato Powder and California Red Kidney Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Tomato Powder as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Powder vs California Red Kidney Beans:

• 7 ounces of Tomato Powder have 2 times more Manganese, 1.3 times more Potassium, 1.7 times more Selenium and 12.2 times more Sodium than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 2.1 times more Iron, 1.4 times more Phosphorus and 1.5 times more Zinc than Tomato Powder.
• Both Tomato Powder and California Red Kidney Beans contain similar levels of Calcium, Copper and Magnesium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Powder have 1.2 times more Carbohydrate than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 12 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Tomato Powder.
• Both Tomato Powder and California Red Kidney Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Tomato Powder as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.