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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	58% 75.4g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	30.5% 22g	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	26% 19g	14.3% 10.4g	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	% 16.3g	% 9.2g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.5g	g per day for Men 19-50 years
Fiber	26.3% 10g	68.4% 26g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	31% 4.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	34% 0.44mg	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	12.5% 50μg	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	87.8% 79mg	143% 129mg	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	55.3% 8.3mg	28% 4.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	373% 448μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	34% 340mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	54.4% 0.49mg	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	166% 13.3mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	160% 3.7mg	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	28.6% 200mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	54.7% 1860mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	24.7% 915g	24.3% 899g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Vitamin B3 and 2 times more Vitamin E than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 3 times more Vitamin A, 2.1 times more Vitamin B1, 2.6 times more Vitamin B2, 2.6 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C and 18.7 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Green Snap Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 2.3 times more Copper, 1.6 times more Iron and 73.7 times more Sodium than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 1.8 times more Magnesium, 6.3 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Green Snap Beans contain similar levels of Calcium, Potassium and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.6 times more Sugars and 1.8 times more Fructose than Frozen Green Snap Beans.
• While 1 kg of Unprepared Frozen Green Snap Beans contains 22 times more Omega 3, 2.6 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Green Snap Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.