Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Canned Red Kidney Beans Rinsed

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Red Kidney Beans Rinsed	26%	7%	67%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	2.03% 0.65g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	16.4% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	2.53% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	31.8% 41.3g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	28.8% 16g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	5.17% 0.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	17.2% 0.22mg	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	4.47% 18μg	11.4% 45.6μg	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	13.7% 12.3mg	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	NA	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.43% 11.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Red Kidney Beans Rinsed	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	62.4% 0.56mg	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	6.45% 0.52mg	37.2% 2.98mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.7% 57.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	NA	55μg per day for Men 19-50 years
Sodium	53% 796mg	27.5% 413mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	5.05% 187g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Red Kidney Beans Rinsed per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Canned Red Kidney Beans Rinsed:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.5 times more Vitamin B3 and 31 times more Vitamin C than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 1.8 times more Vitamin B1 and 2.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Red Kidney Beans Rinsed provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans Rinsed have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Red Kidney Beans, Rinsed Solids have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Canned Red Kidney Beans Rinsed:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.9 times more Sodium and 1.4 times more Water than Canned Red Kidney Beans Rinsed.
• While 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 2.9 times more Calcium, 3.1 times more Copper, 5.8 times more Iron, 2.6 times more Magnesium, 2.9 times more Manganese, 8.4 times more Phosphorus, 2.3 times more Potassium and 5.7 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Red Kidney Beans, Rinsed Solids contain 8.1 times more Energy, 132 times more Omega 3, 5.7 times more Carbohydrate and 11.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Red Kidney Beans, Rinsed Solids provide inadequate amounts of Omega 6 in seven ounces.