Comparing Nutrients in 14 ounces Canned Green Snap Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3% 87.3kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.28% 0.41g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	2.08% 0.35g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	19% 24.6g	130g per day for Men 19-50 years
Sugars	4.27% 3.1g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 0.64g	% 0.079g	g per day for Men 19-50 years
Fiber	20% 7.54g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	7.94% 4.45g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	7.94% 71.4μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.3% 0.064mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.16% 0.12mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	129% 154μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	15% 151mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	28% 0.65mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	11.2% 381mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	10% 371g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Canned Green Snap Beans vs Stewed Canned Tomatoes:

• Drained Solids of Canned Green Snap Beans without Salt have 2 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 5.6 times more Vitamin B9 and 16.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.9 times more Vitamin B1, 3.5 times more Vitamin B3, 2.8 times more Vitamin C and 27.7 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Canned Green Snap Beans vs Stewed Canned Tomatoes:

• Drained Solids of Canned Green Snap Beans without Salt have 2.8 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.3 times more Copper, 1.3 times more Iron, 2.2 times more Potassium, 1.5 times more Selenium and 110.5 times more Sodium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium, Magnesium, Phosphorus, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Drained Solids of Canned Green Snap Beans without Salt have 48.3 times more Omega 3, 1.9 times more Fiber and 1.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Carbohydrate, 4.5 times more Sugars and 5.7 times more Fructose than Drained Solids of Canned Green Snap Beans without Salt .
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.