Comparing Nutrients in 100 grams Tomato Paste VS Boiled Black Turtle Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Black Turtle Beans	25%	2%	73%

Macro Nutrients

	Tomato Paste	Boiled Black Turtle Beans	Recommended Dietary Allowance
Energy	2.83% 82kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.36% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.28% 0.089g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	18.7% 24.4g	130g per day for Men 19-50 years
Sugars	16.8% 12g	0.44% 0.32g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	22% 8.3g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	14.6% 8.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Black Turtle Beans	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	3.3% 0.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	5.92% 0.077mg	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	3% 12μg	21.5% 86μg	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	24.3% 22mg	0% 0mg	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	28.7% 4.3mg	5.8% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	2.75% 3.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Black Turtle Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	5.5% 55mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	30% 0.27mg	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	37.3% 2.98mg	35.6% 2.85mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.7% 49mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	14.2% 0.33mg	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	12% 83mg	21.7% 152mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	6.9% 0.76mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.78% 65.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Black Turtle Beans per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Boiled Black Turtle Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Boiled Black Turtle Beans:

• 100 grams of Tomato Paste have more Vitamin A, 2.7 times more Vitamin B2, 5.8 times more Vitamin B3, 2.8 times more Vitamin B6, more Vitamin C, 4.9 times more Vitamin E and 3.5 times more Vitamin K than Boiled Black Turtle Beans.
• While 100 g of Boiled Black Turtle Beans contain 3.8 times more Vitamin B1, 1.8 times more Vitamin B5 and 7.2 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Boiled Black Turtle Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Boiled Black Turtle Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Boiled Black Turtle Beans:

• 100 grams of Tomato Paste have 1.4 times more Copper, 2.3 times more Potassium, 4.4 times more Selenium and 19.7 times more Sodium than Boiled Black Turtle Beans.
• While 100 g of Boiled Black Turtle Beans contain 1.5 times more Calcium and 1.8 times more Phosphorus than Canned Tomato Paste.
• Both Tomato Paste and Boiled Black Turtle Beans contain similar levels of Iron, Magnesium, Manganese and Zinc per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 38.1 times more Sugars than Boiled Black Turtle Beans.
• While 100 g of Boiled Black Turtle Beans contain 1.6 times more Energy, 9.7 times more Omega 3, 1.3 times more Carbohydrate, 2 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Tomato Paste as well as Boiled Black Turtle Beans provide inadequate amounts of Omega 6 in 100 grams.