Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	11.4% 330kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.7% 69.8g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	36% 26g	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	18.8% 13.6g	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	% 8.3g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	50% 19g	38g per day for Men 19-50 years
Protein	35.4% 20g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	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	30% 120μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	122% 110mg	140% 126mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28% 4.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	61% 610mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	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	100% 8mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	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	60% 420mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	24.3% 899g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Tomatoes in Juice with Salt:

• Microwaved All Styles Frozen Green Snap Beans have 1.9 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B9 and 22.2 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7.9 times more Vitamin B1, 1.5 times more Vitamin B3, 1.8 times more Vitamin B6 and 1.4 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin C per 1 kg.

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Tomatoes in Juice with Salt:

• Microwaved All Styles Frozen Green Snap Beans have 1.8 times more Calcium, 1.3 times more Copper, 1.4 times more Iron, 2.9 times more Magnesium, 4.9 times more Manganese, 2.5 times more Phosphorus, 1.2 times more Potassium, 1.4 times more Selenium and 2.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 38.3 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Microwaved All Styles Frozen Green Snap Beans have 2.1 times more Energy, 33 times more Omega 3, 2 times more Carbohydrate, 1.8 times more Fiber and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Sugars and Fructose per 1 kg.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 6, Glucose and Sucrose in 1 kg.