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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Tomato Puree	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	13% 380kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	4.82% 0.82g	5.24% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	66.6% 48.3g	10.8% 7.8g	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	33% 24g	4.55% 3.3g	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	% 24.5g	% 2.9g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.6g	g per day for Men 19-50 years
Fiber	50% 19g	50% 19g	38g per day for Men 19-50 years
Protein	29.5% 16.5g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	29% 260μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.7mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	88% 4.4mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	23% 0.3mg	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	27.5% 110μg	70% 280μg	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	118% 106mg	31% 28mg	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	131% 19.7mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	28.3% 34μg	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	18% 180mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	37.8% 0.34mg	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	223% 18mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	73.5% 1.7mg	71% 1.63mg	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	57% 400mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	129% 4390mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	18.7% 280mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	18% 2mg	11mg per day for Men 19-50 years
Water	23.8% 879g	25.2% 934g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Tomato Puree has 1.4 times more Vitamin A, 1.6 times more Vitamin B1, 1.7 times more Vitamin B2, 7.1 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6, 3.8 times more Vitamin C and 65.7 times more Vitamin E than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 2.5 times more Vitamin B9 and 11.4 times more Vitamin K than Canned Tomato Puree.
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Tomato Puree as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Tomato Puree has 8.4 times more Copper, 1.7 times more Iron, 1.8 times more Magnesium, 2 times more Phosphorus, 4.6 times more Potassium and 1.8 times more Zinc than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 2.1 times more Calcium than Canned Tomato Puree.
• Both Tomato Puree and Canned Green Snap Beans contain similar levels of Manganese and Water per one kilogram.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium
• 1 kilogram of Canned Green Snap Beans lack sufficient amounts of Zinc
• Both Canned Tomato Puree as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Puree has 2.1 times more Carbohydrate, 6.2 times more Sugars, 7.2 times more Fructose and 1.5 times more Protein than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 36.3 times more Omega 3 than Canned Tomato Puree.
• Both Tomato Puree and Canned Green Snap Beans offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Puree provide inadequate amounts of Omega 3
• Both Canned Tomato Puree as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.