Comparing Nutrients in 1 kilogram Frozen Green Snap Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Frozen Green Snap Beans	18%	5%	77%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frozen Green Snap Beans	Tomato Puree	Recommended Dietary Allowance
Energy	11.4% 330kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	41.3% 0.66g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58% 75.4g	69% 89.8g	130g per day for Men 19-50 years
Sugars	30.5% 22g	66.6% 48.3g	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	14.3% 10.4g	33% 24g	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	% 9.2g	% 24.5g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	50% 19g	38g per day for Men 19-50 years
Protein	32% 18g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Frozen Green Snap Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	30% 270μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81.7% 0.98mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70% 0.91mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.96mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.04mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	97% 1.26mg	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	37.5% 150μg	27.5% 110μg	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	143% 129mg	118% 106mg	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	28% 4.2mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	373% 448μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Green Snap Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	42% 420mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	319% 2.87mg	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	106% 8.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	160% 3.7mg	73.5% 1.7mg	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	45.7% 320mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	24.3% 899g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Green Snap Beans VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Green Snap Beans versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Green Snap Beans vs Tomato Puree:

• 1 kilogram of Frozen Green Snap Beans has 3.9 times more Vitamin B1, 1.4 times more Vitamin B9, 1.2 times more Vitamin C and 13.2 times more Vitamin K than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3 times more Vitamin B3, 4.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.7 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Tomato Puree provide similar amounts of Vitamin A and Vitamin B2 per one kilogram.
• Both Unprepared Frozen Green Snap Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Green Snap Beans vs Tomato Puree:

• 1 kilogram of Frozen Green Snap Beans has 2.3 times more Calcium and 2.2 times more Manganese than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 5.9 times more Copper, 2.1 times more Iron, 2.4 times more Potassium and 1.4 times more Zinc than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Tomato Puree contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• Both Unprepared Frozen Green Snap Beans as well as Canned Tomato Puree lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Green Snap Beans has 16.5 times more Omega 3 and 1.4 times more Fiber than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Sugars and 2.3 times more Fructose than Unprepared Frozen Green Snap Beans.
• Both Frozen Green Snap Beans and Tomato Puree offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Unprepared Frozen Green Snap Beans as well as Canned Tomato Puree provide inadequate amounts of Energy and Omega 6 in one kilogram.