Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Canned Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Red Kidney Beans	25%	7%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Red Kidney Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.12% 0.36g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	33% 42.6g	130g per day for Men 19-50 years
Sugars	9.63% 7g	10.4% 7.54g	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	5.15% 3.73g	0.27% 0.2g	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	% 3.23g	% 0.46g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 6.9g	g per day for Men 19-50 years
Fiber	5.22% 2g	28.7% 11g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	5.7% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	NA	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	2.5% 9.92μg	14% 55.6μg	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	17.4% 15.7mg	0.44% 0.4mg	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	11% 1.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	60% 0.54mg	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	33% 2.64mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	33% 0.76mg	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	5.67% 39.7mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	16% 550mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	30.6% 458mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	13.5% 1.5mg	11mg per day for Men 19-50 years
Water	4.9% 182g	3.65% 135g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Red Kidney Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Canned Red Kidney Beans:

• 7 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 39.5 times more Vitamin C than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 1.5 times more Vitamin B1 and 5.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B9
• 7 ounces of Canned Red Kidney Beans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Red Kidney Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Canned Red Kidney Beans:

• 7 ounces of Stewed Canned Tomatoes have 1.3 times more Water than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 1.7 times more Calcium, 2.4 times more Copper, 2.5 times more Magnesium, 6.5 times more Manganese, 6.1 times more Phosphorus, 1.3 times more Potassium, 2.7 times more Selenium and 4.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Red Kidney Beans contain similar levels of Iron and Sodium per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 18.8 times more Fructose than Canned Red Kidney Beans.
• While 7 oz of Canned Red Kidney Beans, Solids contain 4.8 times more Energy, 24.3 times more Omega 3, 3.5 times more Carbohydrate, 5.5 times more Fiber and 8.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Red Kidney Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Red Kidney Beans, Solids provide inadequate amounts of Omega 6 in seven ounces.