Comparing Nutrients in 7 ounces Tomato Paste VS Boiled Royal Red Kidney Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Royal Red Kidney Beans with Salt	30%	1%	69%

Macro Nutrients

	Tomato Paste	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Energy	5.6% 163kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	7.07% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	33.4% 43.4g	130g per day for Men 19-50 years
Sugars	33.3% 24g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	33.6% 19g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	15.7% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	6.85% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	16% 0.21mg	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	5.95% 24μg	36.7% 147μg	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	48.3% 43.5mg	2.65% 2.4mg	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	57% 8.53mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Royal Red Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	57.8% 0.52mg	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	74% 5.9mg	68.7% 5.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	22% 0.51mg	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	23.5% 165mg	40.3% 282mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	3.94% 146g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Royal Red Kidney Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Boiled Royal Red Kidney Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Boiled Royal Red Kidney Beans with Salt:

• 7 ounces of Tomato Paste have more Vitamin A, 2.3 times more Vitamin B2, 5.6 times more Vitamin B3, 2.1 times more Vitamin B6 and 18.3 times more Vitamin C than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B5 and 6.2 times more Vitamin B9 than Canned Tomato Paste.
• 7 ounces of Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Boiled Royal Red Kidney Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Boiled Royal Red Kidney Beans with Salt:

• 7 ounces of Tomato Paste have 1.4 times more Copper, 2.7 times more Potassium and 4.4 times more Selenium than Boiled Royal Red Kidney Beans with Salt.
• While 7 oz of Boiled Royal Red Kidney Beans with Salt contain 1.7 times more Phosphorus, 4.1 times more Sodium and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Royal Red Kidney Beans with Salt contain similar levels of Calcium, Iron, Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Royal Red Kidney Beans with Salt contain 1.5 times more Energy, 8.1 times more Omega 3, 2.3 times more Fiber and 2.2 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Boiled Royal Red Kidney Beans with Salt offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled Royal Red Kidney Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.