Comparing Nutrients in 100 grams Boiled Kidney Beans VS Tomato Sauce with Onions

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Tomato Sauce with Onions	13%	4%	83%

Macro Nutrients

	Boiled Kidney Beans	Tomato Sauce with Onions	Recommended Dietary Allowance
Energy	4.38% 127kcal	1.45% 42kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	7.65% 9.94g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	17% 6.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	2.8% 1.56g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Tomato Sauce with Onions	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.78% 43μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	7.76% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	7.36% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	20.5% 0.27mg	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	32.5% 130μg	5.5% 22μg	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	1.33% 1.2mg	14% 12.7mg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Tomato Sauce with Onions	Recommended Dietary Allowance
Calcium	3.5% 35mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	20% 0.18mg	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	27.8% 2.22mg	11.6% 0.93mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	4.52% 19mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	13% 0.3mg	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	19.7% 138mg	5.57% 39mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	12% 413mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	1.45% 0.8μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	36.7% 551mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	2.1% 0.23mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.33% 86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Tomato Sauce with Onions:

• Boiled All Types Kidney Beans have 2.2 times more Vitamin B1 and 5.9 times more Vitamin B9 than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain more Vitamin A, 2.3 times more Vitamin B2, 2.1 times more Vitamin B3, 1.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 10.6 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Canned Tomato Sauce with Onions have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Tomato Sauce with Onions:

• Boiled All Types Kidney Beans have 2.1 times more Calcium, 2.4 times more Iron, 2.2 times more Magnesium, 1.4 times more Manganese, 3.5 times more Phosphorus, 1.4 times more Selenium and 4.3 times more Zinc than Canned Tomato Sauce with Onions.
• While Canned Tomato Sauce with Onions contain 551 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Canned Tomato Sauce with Onions have similar amounts of Copper and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 3 times more Energy, 42.5 times more Omega 3, 2.3 times more Carbohydrate, 3.6 times more Fiber and 5.6 times more Protein than Canned Tomato Sauce with Onions.
• Both Boiled All Types Kidney Beans as well as Canned Tomato Sauce with Onions have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.