Comparing Nutrients in 100 grams Tomato Paste VS Boiled Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Boiled Pinto Beans	25%	4%	71%

Macro Nutrients

	Tomato Paste	Boiled Pinto Beans	Recommended Dietary Allowance
Energy	2.83% 82kcal	4.93% 143kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	0.58% 0.098g	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	20% 26.2g	130g per day for Men 19-50 years
Sugars	16.8% 12g	0.47% 0.34g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.3g	% 0.34g	g per day for Men 19-50 years
Fiber	10.8% 4.1g	23.7% 9g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Boiled Pinto 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	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	2% 0.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	17.6% 0.23mg	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	43% 172μg	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	0.89% 0.8mg	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	6.27% 0.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	2.9% 3.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Boiled Pinto Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	4.6% 46mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	24.3% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.055% 2.2μg	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	26% 2.1mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	19.7% 0.45mg	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% 147mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	13% 436mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	2% 73.5g	1.7% 63g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Boiled Pinto Beans per 100 g

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

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

• 100 grams of Tomato Paste have more Vitamin A, 2.5 times more Vitamin B2, 9.7 times more Vitamin B3, 27.4 times more Vitamin C, 4.6 times more Vitamin E and 3.3 times more Vitamin K than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 3.2 times more Vitamin B1, 1.5 times more Vitamin B5 and 14.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pinto Beans provide similar amounts of Vitamin B6 per 100 grams.
• 100 grams of Boiled Pinto Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Paste as well as Boiled Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Tomato Paste have 1.7 times more Copper, 1.4 times more Iron, 2.3 times more Potassium and 59 times more Sodium than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 1.3 times more Calcium, 1.5 times more Manganese, 1.8 times more Phosphorus and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Boiled Pinto Beans contain similar levels of Magnesium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 35.8 times more Sugars and more Fructose than Boiled Pinto Beans.
• While 100 g of Boiled Pinto Beans contain 1.7 times more Energy, 19.6 times more Omega 3, 1.4 times more Carbohydrate, 2.2 times more Fiber and 2.1 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 Pinto Beans provide inadequate amounts of Omega 6 in 100 grams.