Comparing Nutrients in 14 ounces Microwaved All Styles Frozen Green Snap Beans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	4.5% 131kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	32.7% 0.52g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.3% 27.7g	12.2% 16g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	13.6% 9.9g	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	7.45% 5.4g	7.17% 5.2g	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	% 3.3g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	14% 7.86g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.67mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	24% 0.31mg	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	12% 47.6μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	48.5% 43.7mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11% 1.67mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	191% 229μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	24.2% 242mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	33% 0.3mg	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	39.7% 3.18mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	27.4% 115mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	57% 1.3mg	18% 0.42mg	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	24% 167mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	9.65% 357g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Microwaved All Styles Frozen Green Snap Beans vs Cooked Ripe Red Tomatoes:

• Microwaved All Styles Frozen Green Snap Beans have 2 times more Vitamin B1, 4.7 times more Vitamin B2, 1.3 times more Vitamin B5 and 20.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B6, 2.1 times more Vitamin C and 1.3 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 14 oz.

Comparing minerals per 14 ounces for Microwaved All Styles Frozen Green Snap Beans vs Cooked Ripe Red Tomatoes:

• Microwaved All Styles Frozen Green Snap Beans have 5.5 times more Calcium, 3.2 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus, 2 times more Selenium and 2.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Microwaved All Styles Frozen Green Snap Beans and Cooked Ripe Red Tomatoes have similar amounts of Copper, Iron, Potassium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Energy, 66 times more Omega 3, 1.7 times more Carbohydrate, 4.9 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Microwaved All Styles Frozen Green Snap Beans and Cooked Ripe Red Tomatoes have similar amounts of Sugars and Fructose per 14 oz.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 14 oz.