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

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Boiled Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.8% 139kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	22% 0.35g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	24% 31.3g	19% 24.6g	130g per day for Men 19-50 years
Sugars	20% 14.4g	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	NA	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	NA	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 127μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.6% 0.38mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.2% 2.44mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	32.7% 131μg	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	42.8% 38.5mg	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	12% 1.83mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	158% 190μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	17.5% 175mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	32.2% 2.58mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	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	16.4% 115mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 579mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	9.57% 354g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Stewed Canned Tomatoes per 14 oz

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

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

• 14 ounces of Boiled Green Snap Beans have 3.6 times more Vitamin A, 1.6 times more Vitamin B1, 2.8 times more Vitamin B2, 3.3 times more Vitamin B6, 6.6 times more Vitamin B9, 1.2 times more Vitamin C and 20 times more Vitamin K than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Vitamin B5 and 1.8 times more Vitamin E than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Boiled and Drained Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Green Snap Beans have 1.3 times more Calcium, 1.5 times more Magnesium, 4.8 times more Manganese, 1.5 times more Phosphorus and 1.5 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2 times more Copper, 2 times more Iron, 1.4 times more Potassium and 221 times more Sodium than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Stewed Canned Tomatoes contain similar levels of Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Boiled and Drained Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Green Snap Beans have 29.7 times more Omega 3, 1.3 times more Carbohydrate, 3.2 times more Fiber and 2.1 times more Protein than Stewed Canned Tomatoes.
• Both Boiled Green Snap Beans and Stewed Canned Tomatoes offer comparable quantities of Sugars per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in 14 ounces.