Comparing Nutrients in 7 ounces Tomato Sauce with Onions VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Sauce with Onions	13%	4%	83%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Tomato Sauce with Onions	California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	15% 19.7g	91% 119g	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	9.4% 3.57g	130% 49.4g	38g per day for Men 19-50 years
Protein	5.53% 3.1g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Sauce with Onions	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	9.5% 85.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.3% 0.26mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.8% 0.53mg	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	11% 43.7μg	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	28% 25.2mg	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	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

	Tomato Sauce with Onions	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	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	23% 1.85mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	11% 77.4mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	24% 820mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	73% 1093mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	4.15% 0.46mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.6% 171g	0.63% 23.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Sauce with Onions VS California Red Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Sauce with Onions 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 Sauce with Onions vs California Red Kidney Beans:

• 7 ounces of Tomato Sauce with Onions have more Vitamin A and 2.8 times more Vitamin C than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 7.2 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 17.9 times more Vitamin B9 than Canned Tomato Sauce with Onions.
• 7 ounces of California Red Kidney Beans have insufficient amounts of Vitamin A
• Both Canned Tomato Sauce with Onions 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 Sauce with Onions vs California Red Kidney Beans:

• 7 ounces of Tomato Sauce with Onions have 50.1 times more Sodium and 7.3 times more Water than California Red Kidney Beans.
• While 7 oz of Raw California Red Kidney Beans contain 11.5 times more Calcium, 6.1 times more Copper, 10.1 times more Iron, 8.4 times more Magnesium, 3.3 times more Manganese, 10.4 times more Phosphorus, 3.6 times more Potassium, 4 times more Selenium and 11.1 times more Zinc than Canned Tomato Sauce with Onions.
• 7 ounces of Tomato Sauce with Onions lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw California Red Kidney Beans contain 7.9 times more Energy, 21 times more Omega 3, 6 times more Carbohydrate, 13.8 times more Fiber and 15.6 times more Protein than Canned Tomato Sauce with Onions.
• 7 ounces of Tomato Sauce with Onions provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Sauce with Onions as well as Raw California Red Kidney Beans provide inadequate amounts of Omega 6 in seven ounces.