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

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Energy	5.86% 170kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.59% 0.19g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35.3g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	35.6% 26g	45% 32.6g	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	18.3% 13.3g	19% 14g	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	% 12.5g	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.6g	g per day for Men 19-50 years
Fiber	10.5% 4g	71% 27g	38g per day for Men 19-50 years
Protein	15% 8.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	25.6% 230μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.73mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	108% 1.4mg	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	50% 200μg	82.5% 330μg	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	779% 701mg	136% 122mg	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	21.3% 3.2mg	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 23μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Calcium	10% 100mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	1.73% 69μg	4.75% 190μg	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	48.8% 3.9mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	27% 190mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	64% 2170mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	169% 2530mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	24.4% 903g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Green Snap Beans per 1 kg

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

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

• 1 kilogram of Tomato Juice with Salt has 1.2 times more Vitamin B1 and 5.7 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin E and 18.7 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Green Snap Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Juice with Salt vs Green Snap Beans:

• 1 kilogram of Tomato Juice with Salt has 42.2 times more Sodium than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 3.7 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus and 2.2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Green Snap Beans contain similar levels of Potassium and Water per one kilogram.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Green Snap Beans contains 13.8 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars, 6.8 times more Fiber and 2.2 times more Protein than Canned Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.