Comparing Nutrients in 1 kilogram Canned Green Snap Beans with Liquids and Salt VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Energy	5.17% 150kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	34.4% 0.55g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	2.06% 0.35g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	145% 189g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	168% 122g	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	NA	80.7% 58.5g	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	NA	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	39.5% 15g	108% 41g	38g per day for Men 19-50 years
Protein	13% 7.2g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Vitamin A	14.4% 130μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	166% 2.16mg	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	65% 260μg	30% 120μg	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	24.4% 22mg	243% 219mg	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	1.33% 0.2mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	242% 290μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Tomato Paste	Recommended Dietary Allowance
Calcium	29% 290mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	406% 3.65mg	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	128% 10mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	31% 130mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	89% 2.05mg	131% 3.02mg	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	25.7% 180mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	128% 1920mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	25.7% 951g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Tomato Paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Canned Green Snap Beans with Liquids and Salt vs Tomato Paste:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 2.2 times more Vitamin B9 and 2.5 times more Vitamin K than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.8 times more Vitamin A, 4 times more Vitamin B1, 7.7 times more Vitamin B2, 15.4 times more Vitamin B3, 1.3 times more Vitamin B5, 7.2 times more Vitamin B6, 10 times more Vitamin C and 215 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Green Snap Beans with Liquids and Salt vs Tomato Paste:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 3.3 times more Sodium and 1.3 times more Water than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 9.9 times more Copper, 2.9 times more Iron, 3.2 times more Magnesium, 1.5 times more Manganese, 4.6 times more Phosphorus, 11 times more Potassium, more Selenium and 1.8 times more Zinc than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Tomato Paste contain similar levels of Calcium per one kilogram.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Green Snap Beans with Liquids and Salt has 7.9 times more Omega 3 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 5.5 times more Energy, 5.8 times more Carbohydrate, 9.7 times more Sugars, 2.7 times more Fiber and 6 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• 1 kilogram of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Energy and Protein
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one kilogram.