Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	8.97% 260kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	1.1% 0.19g	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	34.6% 45g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	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	26% 19g	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	34.2% 13g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	10% 90μg	5.56% 50μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	28.5% 0.37mg	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	80% 320μg	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	53.3% 48mg	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	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	328% 393μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	34% 340mg	26% 260mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	42.2% 0.38mg	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	113% 9mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	87% 2mg	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	27% 190mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	32% 1090mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	167% 2510mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	24.7% 915g	25.2% 933g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Canned Yellow 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 Canned Yellow Snap Beans:

• 1 kilogram of Stewed Canned Tomatoes has 3.1 times more Vitamin B1, 3.6 times more Vitamin B3, 1.6 times more Vitamin C and 2.9 times more Vitamin E than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 1.6 times more Vitamin B2, 2.2 times more Vitamin B6, 6.4 times more Vitamin B9 and 16.4 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Yellow Snap Beans provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Canned Yellow Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Stewed Canned Tomatoes has 1.3 times more Calcium, 2.9 times more Copper, 1.5 times more Iron and 1.9 times more Potassium than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 3.4 times more Manganese and 1.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Yellow Snap Beans contain similar levels of Magnesium, Phosphorus, Sodium 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 Canned Yellow Snap Beans, Solids with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 1.4 times more Carbohydrate and 4.5 times more Sugars than Canned Yellow Snap Beans.
• While 1 kg of Canned Yellow Snap Beans, Solids with Salt contains 1.3 times more Fiber and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.