Comparing Nutrients in 14 ounces Tomatoes VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.74% 79.4kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.44% 0.075g	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	13.7% 18g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	4.27% 3.1g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	8.15% 4.56g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	11.3% 0.15mg	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	31.8% 127μg	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	21% 19mg	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	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	130% 156μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16.8% 0.15mg	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	44.7% 3.57mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	34.5% 0.79mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	66.4% 996mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	10.5% 1.15mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 370g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Canned Yellow Snap Beans per 14 oz

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

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

• 14 ounces of Tomatoes have 8.4 times more Vitamin A, 2.5 times more Vitamin B1, 3 times more Vitamin B3, 2.2 times more Vitamin B6, 2.9 times more Vitamin C and 1.9 times more Vitamin E than Canned Yellow Snap Beans.
• While 14 oz of Canned Yellow Snap Beans, Solids with Salt contain 2.9 times more Vitamin B2, 1.4 times more Vitamin B5, 2.1 times more Vitamin B9 and 5 times more Vitamin K than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Tomatoes have 1.6 times more Copper, 1.3 times more Phosphorus and 2.2 times more Potassium than Canned Yellow Snap Beans.
• While 14 oz of Canned Yellow Snap Beans, Solids with Salt contain 2.6 times more Calcium, 3.3 times more Iron, 1.8 times more Manganese, 50.2 times more Sodium and 1.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Canned Yellow Snap Beans contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans, Solids with Salt lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes have 3.4 times more Sugars than Canned Yellow Snap Beans.
• While 14 oz of Canned Yellow Snap Beans, Solids with Salt contain 1.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Canned Yellow Snap Beans offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Tomatoes provide inadequate amounts of Protein
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.