Comparing Nutrients in 1 kilogram Canned Green Snap Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	7.6% 220kcal	5.17% 150kcal	2900kcal per day for Men 19-50 years
Fat	4.74% 4.6g	0.82% 0.8g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	5.24% 0.89g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.2% 43.2g	28% 36.2g	130g per day for Men 19-50 years
Sugars	10.8% 7.8g	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	4.55% 3.3g	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	% 2.9g	NA	g per day for Men 19-50 years
Sucrose	% 1.6g	NA	g per day for Men 19-50 years
Fiber	50% 19g	NA	38g per day for Men 19-50 years
Protein	20% 11g	12.3% 6.9g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	20% 180μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.06mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	29.6% 1.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	79.2% 1.03mg	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	70% 280μg	22.5% 90μg	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	31% 28mg	69% 62mg	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	2% 0.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	324% 389μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	38% 380mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	100% 0.9mg	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	133% 10.6mg	32.5% 2.6mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	71% 1.63mg	57.4% 1.32mg	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	28.6% 200mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	28.2% 960mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	267% 4010mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	25.2% 934g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Canned Tomatoes with Green Chilies per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Green Snap Beans versus 1 kg of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Canned Green Snap Beans has 2.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.1 times more Vitamin B1, 3.1 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.2 times more Vitamin C than Drained Solids of Canned Green Snap Beans without Salt .
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans vs Canned Tomatoes with Green Chilies:

• 1 kilogram of Canned Green Snap Beans has 1.9 times more Calcium, 4.1 times more Iron, 1.2 times more Manganese and 1.4 times more Phosphorus than Canned Tomatoes with Green Chilies.
• While 1 kg of Canned Red Ripe Tomatoes with Green Chilies contains 2.6 times more Copper and 200.5 times more Sodium than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Canned Tomatoes with Green Chilies contain similar levels of Magnesium, Potassium and Water per one kilogram.
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans has 145 times more Omega 3 and 1.6 times more Protein than Canned Tomatoes with Green Chilies.
• Both Canned Green Snap Beans and Canned Tomatoes with Green Chilies offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one kilogram.