Comparing Nutrients in 100 calories Green Snap Beans VS Tomatoes in Juice with Salt

Weight per 100 calories

• Green Snap Beans: 323g
• Tomatoes in Juice with Salt: 625g

Green Snap Beans have 1.9 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 100 calories - Green Snap Beans or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.6% 1.56g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	14% 0.22g	1.56% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	3.57% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.3% 22.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	14.5% 10.5g	22% 16g	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	6.2% 4.5g	11.3% 8.2g	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	% 4.87g	% 7.75g	g per day for Men 19-50 years
Sucrose	% 1.16g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	8.8% 4.94g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	12.5% 113μg	14% 125μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.37mg	28% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.5% 0.73mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	53.4% 0.69mg	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	26.6% 106μg	12.5% 50μg	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	43.7% 39.4mg	87.5% 78.8mg	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	8.8% 1.32mg	24.6% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	116% 139μg	13.5% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12% 119mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	36% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	1.53% 61.3μg	0.8% 32μg	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	41.5% 3.32mg	44.5% 3.56mg	8mg per day for Men 19-50 years
Magnesium	19.2% 80.6mg	15% 62.5mg	420mg per day for Men 19-50 years
Manganese	30.3% 0.7mg	18.5% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	298% 134μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17.5% 123mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	20% 681mg	35% 1194mg	3400mg per day for Men 19-50 years
Selenium	3.5% 1.94μg	7.95% 4.38μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.4mg	48% 719mg	1500mg per day for Men 19-50 years
Zinc	7.04% 0.77mg	6.8% 0.75mg	11mg per day for Men 19-50 years
Water	7.87% 291g	16% 592g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Green Snap Beans vs Tomatoes in Juice with Salt:

• Raw Green Snap Beans have 2.1 times more Vitamin B9 and 8.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 13.6 times more Vitamin B1, 1.9 times more Vitamin B3, 1.5 times more Vitamin B6, 2 times more Vitamin C and 2.8 times more Vitamin E than Raw Green Snap Beans.
• Both Raw Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A, Vitamin B2 and Vitamin B5 per 100 kcal.
• Both Raw Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Green Snap Beans vs Tomatoes in Juice with Salt:

• Raw Green Snap Beans have 1.9 times more Fluoride, 1.3 times more Magnesium and 1.6 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.7 times more Calcium, 1.5 times more Copper, 1.8 times more Potassium, 2.3 times more Selenium, 37.1 times more Sodium and 2 times more Water than Raw Green Snap Beans.
• Both Raw Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron, Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Green Snap Beans have 8.9 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.2 times more Fat, 4.3 times more Omega 6, 1.5 times more Sugars, 1.8 times more Fructose and 1.4 times more Fiber than Raw Green Snap Beans.
• Both Raw Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.