Comparing Nutrients in 7 ounces Tomato Puree VS Boiled White Beans

Macros Ratio

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

Macro Nutrients

	Tomato Puree	Boiled White Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	9.5% 276kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	38.3% 49.8g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	0.93% 0.67g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	33% 12.5g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Boiled White Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	19.5% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	1.74% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	14% 0.18mg	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	5.46% 22μg	40% 161μg	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	23.4% 21mg	0% 0mg	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	26% 3.9mg	12.4% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	5.8% 6.95μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Boiled White Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	44% 3.53mg	92% 7.34mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	55% 1.26mg	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	11.3% 79.4mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	32.7% 1113mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	4.7% 174g	3.4% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Boiled White Beans per 7 oz

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

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

• 7 ounces of Tomato Puree have more Vitamin A, 1.7 times more Vitamin B2, 10.5 times more Vitamin B3, 1.9 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin C and 2.1 times more Vitamin E than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 4.7 times more Vitamin B1 and 7.4 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Boiled White Beans provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Boiled White Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Puree as well as Boiled White Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree have 1.4 times more Water than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 5 times more Calcium, 2.1 times more Iron, 2.7 times more Magnesium, 3.8 times more Manganese, 2.8 times more Phosphorus, 1.3 times more Potassium, 1.9 times more Selenium and 3.8 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Boiled White Beans contain similar levels of Copper per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Puree have 14.2 times more Sugars than Boiled White Beans.
• While 7 oz of Boiled White Beans contain 3.7 times more Energy, 17.3 times more Omega 3, 2.8 times more Carbohydrate, 3.3 times more Fiber and 5.9 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Puree as well as Boiled White Beans provide inadequate amounts of Omega 6 in seven ounces.