Comparing Nutrients in 100 grams Tomato Puree VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Tomato Puree	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	1.3% 38kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.091% 0.029g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.9% 9g	3.15% 4.1g	130g per day for Men 19-50 years
Sugars	6.66% 4.83g	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	3.3% 2.38g	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	% 2.45g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	2.95% 1.65g	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.1% 0.025mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.16% 1.47mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.8% 0.44mg	7.36% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.7% 0.13mg	6.54% 0.085mg	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	2.75% 11μg	14.8% 59μg	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	11.8% 10.6mg	43% 38.7mg	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	13% 1.97mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	1.8% 18mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	32% 0.29mg	17.7% 0.16mg	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	22.3% 1.78mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	7.35% 0.17mg	7.9% 0.18mg	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	5.7% 40mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	13% 439mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.87% 28mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.38% 88g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Sprouted Kidney Beans per 100 g

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

Lets compare vitamin content per 100 grams of Tomato Puree vs Sprouted Kidney Beans:

• 100 grams of Tomato Puree have more Vitamin A and 1.5 times more Vitamin B6 than Sprouted Kidney Beans.
• While 100 g of Raw Sprouted Kidney Beans contain 14.8 times more Vitamin B1, 3.1 times more Vitamin B2, 2 times more Vitamin B3, 5.4 times more Vitamin B9 and 3.7 times more Vitamin C than Canned Tomato Puree.
• Both Tomato Puree and Sprouted Kidney Beans provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Canned Tomato Puree as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Puree vs Sprouted Kidney Beans:

• 100 grams of Tomato Puree have 1.8 times more Copper, 2.2 times more Iron and 2.3 times more Potassium than Sprouted Kidney Beans.
• Both Tomato Puree and Sprouted Kidney Beans contain similar levels of Magnesium, Manganese, Phosphorus, Zinc and Water per 100 grams.
• Both Canned Tomato Puree as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Puree have 2.2 times more Carbohydrate than Sprouted Kidney Beans.
• While 100 g of Raw Sprouted Kidney Beans contain 42.3 times more Omega 3 and 2.5 times more Protein than Canned Tomato Puree.
• 100 grams of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.