Comparing Nutrients in 14 ounces Tomatoes VS Cooked Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Tomatoes	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.84% 0.14g	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	19.7% 25.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	10.3% 7.46g	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	31.3% 12g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	10.6% 5.9g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	9.5% 1.52mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	3.9% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	18.3% 0.24mg	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	23% 91μg	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	18% 16.3mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	126% 151μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	19.4% 194mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	27% 0.24mg	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	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	55.7% 1.3mg	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	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	14.7% 500mg	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	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	10% 375g	9.8% 363g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 7 times more Vitamin A, 1.6 times more Vitamin B3, 1.8 times more Vitamin B5, 1.3 times more Vitamin B6, 3.3 times more Vitamin C and 13.5 times more Vitamin E than Boiled and Drained Frozen Yellow Snap Beans.
• While Boiled and Drained Frozen Yellow Snap Beans contain 4.7 times more Vitamin B2, 1.5 times more Vitamin B9 and 4.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Yellow Snap Beans have similar amounts of Vitamin B1 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 1.9 times more Potassium than Boiled and Drained Frozen Yellow Snap Beans.
• While Boiled and Drained Frozen Yellow Snap Beans contain 4.9 times more Calcium, 3.3 times more Iron, 2.2 times more Magnesium, 2.8 times more Manganese, 1.3 times more Phosphorus and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Frozen Yellow Snap Beans have similar amounts of Copper and Water per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Yellow Snap Beans have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.4 times more Sugars than Boiled and Drained Frozen Yellow Snap Beans.
• While Boiled and Drained Frozen Yellow Snap Beans contain 15.7 times more Omega 3, 1.7 times more Carbohydrate, 2.5 times more Fiber and 1.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Frozen Yellow Snap Beans have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.