Comparing Nutrients in 1 kilogram Boiled Green Snap Beans with Salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	2.9% 2.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	55.6% 0.89g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3.3% 0.56g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 78.8g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	50% 36.3g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	84.2% 32g	50% 19g	38g per day for Men 19-50 years
Protein	33.8% 19g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	39% 350μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74.6% 0.97mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.4% 6.14mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.8% 0.74mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	85.4% 1.1mg	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	82.5% 330μg	20% 80μg	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	108% 97mg	140% 126mg	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	30.7% 4.6mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	399% 479μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	81.3% 6.5mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	29.6% 0.68mg	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	41.4% 290mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	43% 1460mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	159% 2390mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24% 892g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans with Salt VS Tomatoes in Juice with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Green Snap Beans with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Green Snap Beans with Salt has 1.8 times more Vitamin A, 1.8 times more Vitamin B2, 4.1 times more Vitamin B9 and 18.4 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 7.8 times more Vitamin B1, 1.6 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin C and 1.3 times more Vitamin E than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Green Snap Beans with Salt vs Tomatoes in Juice with Salt:

• 1 kilogram of Boiled Green Snap Beans with Salt has 1.3 times more Calcium, 1.8 times more Magnesium, 4.2 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Sodium and 2.1 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.3 times more Potassium than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Tomatoes in Juice with Salt contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Green Snap Beans with Salt has 22.3 times more Omega 3, 2.3 times more Carbohydrate, 1.4 times more Sugars, 1.7 times more Fiber and 2.4 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Green Snap Beans with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.