Comparing Nutrients in 1 kilogram Yellow Snap Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Energy	10.7% 310kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.3g	30% 39g	130g per day for Men 19-50 years
Sugars	45% 32.7g	36.3% 26.3g	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	NA	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	89.5% 34g	31.6% 12g	38g per day for Men 19-50 years
Protein	32.5% 18g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80.8% 1.05mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.94mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	93% 370μg	37.5% 150μg	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	181% 163mg	152% 137mg	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	27.3% 4.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	360% 432μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	130% 10.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	49.6% 1.14mg	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	54.3% 380mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	61.5% 2090mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Yellow Snap Beans vs Tomatoes:

• Raw Yellow Snap Beans have 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 5.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin E than Raw Yellow Snap Beans.
• Both Raw Yellow Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5, Vitamin B6 and Vitamin C per 1 kg.
• Both Raw Yellow Snap Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Yellow Snap Beans vs Tomatoes:

• Raw Yellow Snap Beans have 3.7 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Yellow Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Copper, Potassium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Yellow Snap Beans have 1.7 times more Energy, 12 times more Omega 3, 1.8 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Yellow Snap Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.