Comparing Nutrients in 14 ounces Tomatoes VS Canned Yellow Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Yellow Snap Beans with Liquids and Salt	18%	5%	77%

Macro Nutrients

	Tomatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.05% 59.5kcal	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	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.47% 0.079g	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	10.7% 14g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	3.4% 2.46g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	8.4% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	9.16% 0.12mg	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	18% 71.4μg	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	15% 13.5mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	103% 124μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Yellow Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	31% 0.28mg	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	58% 1.33mg	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	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	68.5% 1028mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Canned Yellow Snap Beans with Liquids and Salt:

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 1.5 times more Vitamin B1, 3 times more Vitamin B3, 2.7 times more Vitamin B6, 4 times more Vitamin C and 18 times more Vitamin E than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2.7 times more Vitamin B2 and 3.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Vitamin B5 and Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Canned Yellow Snap Beans with Liquids and Salt:

• Raw Ripe Red Tomatoes have 1.3 times more Phosphorus and 2.4 times more Potassium than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 2.4 times more Calcium, 3.3 times more Iron, 2.9 times more Manganese and 51.8 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Copper, Magnesium, Zinc and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 4.2 times more Sugars than Canned Yellow Snap Beans Solids and Liquids with Salt.
• While Canned Yellow Snap Beans Solids and Liquids with Salt contain 10.7 times more Omega 3 and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Yellow Snap Beans Solids and Liquids with Salt have similar amounts of Carbohydrate and Protein per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Canned Yellow Snap Beans Solids and Liquids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.