Comparing Nutrients in 7 ounces Spanish Tomato Sauce VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Spanish Tomato Sauce	16%	7%	77%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Spanish Tomato Sauce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	34.2% 44.5g	130g per day for Men 19-50 years
Sugars	NA	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	7.3% 2.78g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Spanish Tomato Sauce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	11% 97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	6.95% 27.8μg	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	19% 17mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Spanish Tomato Sauce	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	63.7% 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	86.3% 6.9mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	27.4% 0.63mg	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	13.6% 95mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	62.4% 937mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.78% 177g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Spanish Tomato Sauce VS Boiled California Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Spanish Tomato Sauce vs Boiled California Red Kidney Beans:

• 7 ounces of Spanish Tomato Sauce have more Vitamin A, 2.4 times more Vitamin B3, 1.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 7.2 times more Vitamin C than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 1.7 times more Vitamin B1 and 5.3 times more Vitamin B9 than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Spanish Tomato Sauce as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Spanish Tomato Sauce vs Boiled California Red Kidney Beans:

• 7 ounces of Spanish Tomato Sauce have 118 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 7 oz of Boiled California Red Kidney Beans contain 3.9 times more Calcium, 1.8 times more Copper, 2.5 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 2 times more Selenium and 2.5 times more Zinc than Canned Spanish Tomato Sauce.
• Both Spanish Tomato Sauce and Boiled California Red Kidney Beans contain similar levels of Iron and Potassium per seven ounces.
• 7 ounces of Spanish Tomato Sauce lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled California Red Kidney Beans contain 3.8 times more Energy, 8 times more Omega 3, 3.1 times more Carbohydrate, 6.6 times more Fiber and 6.3 times more Protein than Canned Spanish Tomato Sauce.
• 7 ounces of Spanish Tomato Sauce provide inadequate amounts of Energy and Omega 3
• Both Canned Spanish Tomato Sauce as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.