Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Energy	3% 87.3kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	57.7% 75g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	66.7% 48.3g	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	1.8% 1.3g	32% 23.2g	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	% 1.15g	% 23g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 1.2g	g per day for Men 19-50 years
Fiber	20% 7.54g	43% 16.3g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	66% 0.86mg	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	27.8% 111μg	12% 47.6μg	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	12.3% 11mg	97% 87mg	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	0.79% 0.12mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	15% 151mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	161% 1.45mg	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	52.6% 4.2mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	52% 1.2mg	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	11.3% 79.4mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	10% 371g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Green Snap Beans versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Tomato Paste:

• 14 ounces of Canned Green Snap Beans have 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.4 times more Vitamin K than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 14.9 times more Vitamin B3, 7.2 times more Vitamin B6, 7.8 times more Vitamin C and 143.3 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• 14 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Tomato Paste:

• 14 ounces of Canned Green Snap Beans have 1.3 times more Water than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 10.7 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 4.2 times more Phosphorus, 10.6 times more Potassium, 13.3 times more Selenium, 29.5 times more Sodium and 3.2 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Tomato Paste contain similar levels of Calcium per 14 ounces.
• 14 ounces of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Green Snap Beans have 20.7 times more Omega 3 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.7 times more Energy, 4.4 times more Carbohydrate, 15.6 times more Sugars, 17.7 times more Fructose, 2.2 times more Fiber and 3.9 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• 14 ounces of Canned Green Snap Beans provide inadequate amounts of Energy
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in 14 ounces.