Comparing Nutrients in 14 ounces Tomatoes VS Boiled French Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled French Beans with Salt	22%	5%	73%

Macro Nutrients

	Tomatoes	Boiled French Beans with Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	17.7% 512kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	71% 1.14g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	73.3% 95g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	7.5% 5.44g	NA	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	98% 37.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled French Beans with Salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	13.5% 2.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	32% 0.42mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	74.4% 298μg	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	60.4% 54.4mg	5.3% 4.76mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled French Beans with Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	50.7% 0.46mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	53.6% 4.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	53% 222mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	66% 1.5mg	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	13.6% 95mg	58% 405mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	43% 1469mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	64% 960mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	10% 375g	7.14% 264g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Boiled French Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Boiled French Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Boiled French Beans with Salt:

• 14 ounces of Tomatoes have more Vitamin A and 11.4 times more Vitamin C than Boiled French Beans with Salt.
• While 14 oz of Boiled French Beans with Salt contain 3.5 times more Vitamin B1, 3.3 times more Vitamin B2, 2.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Boiled French Beans with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Boiled French Beans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Boiled French Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Boiled French Beans with Salt:

• 14 ounces of Tomatoes have 1.4 times more Water than Boiled French Beans with Salt.
• While 14 oz of Boiled French Beans with Salt contain 6.3 times more Calcium, 1.9 times more Copper, 4 times more Iron, 5.1 times more Magnesium, 3.4 times more Manganese, 4.3 times more Phosphorus, 1.6 times more Potassium, more Selenium, 48.4 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Boiled French Beans with Salt contain 7.2 times more Energy, 95.7 times more Omega 3, 6.2 times more Carbohydrate, 7.8 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Raw Ripe Red Tomatoes as well as Boiled French Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.