Comparing Nutrients in 1 kilogram Microwaved All Styles Frozen Green Snap Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11.4% 330kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	2.88% 0.92g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	82.5% 1.32g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	4.35% 0.74g	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	47.6% 62g	130g per day for Men 19-50 years
Sugars	36% 26g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	% 4.1g	% 0.2g	g per day for Men 19-50 years
Fiber	89.5% 34g	26.3% 10g	38g per day for Men 19-50 years
Protein	35.4% 20g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.85mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.6% 1.68mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.5% 0.63mg	13% 0.17mg	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	12.5% 50μg	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	87.8% 79mg	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	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	481% 577μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	61% 610mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	124% 1.12mg	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	100% 8mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	69% 290mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	143% 3.3mg	25.7% 0.59mg	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	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.3% 899g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Microwaved All Styles Frozen Green Snap Beans versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Microwaved All Styles Frozen Green Snap Beans vs Stewed Canned Tomatoes:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 1.6 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B5, 3.7 times more Vitamin B6, 2.4 times more Vitamin B9, 1.4 times more Vitamin C and 24 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Vitamin B3 and 2 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9

Comparing minerals per 1 kilogram for Microwaved All Styles Frozen Green Snap Beans vs Stewed Canned Tomatoes:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 1.8 times more Calcium, 2.4 times more Magnesium, 5.6 times more Manganese, 2.1 times more Phosphorus and 1.8 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.7 times more Copper, 1.7 times more Iron and 73.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Stewed Canned Tomatoes contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Microwaved All Styles Frozen Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Microwaved All Styles Frozen Green Snap Beans has 44 times more Omega 3, 3.4 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Sugars and 1.4 times more Fructose than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Microwaved All Styles Frozen Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one kilogram.