Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Green Snap Beans	17%	16%	67%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	5.17% 150kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	91% 1.45g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	33.2% 43.2g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 2.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.6g	g per day for Men 19-50 years
Fiber	NA	50% 19g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	20% 180μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	13% 2.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	324% 389μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	20% 200mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	133% 10.6mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 942g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Canned Green Snap Beans:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.1 times more Vitamin B1, 3.1 times more Vitamin B3, 3.4 times more Vitamin B6 and 2.2 times more Vitamin C than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 2.4 times more Vitamin B2, 1.4 times more Vitamin B5 and 3.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 kilogram of Canned Green Snap Beans have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Canned Green Snap Beans:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.6 times more Copper and 200.5 times more Sodium than Canned Green Snap Beans.
• While 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 1.9 times more Calcium, 4.1 times more Iron and 1.4 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Green Snap Beans contain similar levels of Magnesium, Manganese, Potassium and Water per one kilogram.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Drained Solids of Canned Green Snap Beans without Salt lack sufficient amounts of Selenium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Drained Solids of Canned Green Snap Beans without Salt contains 145 times more Omega 3 and 1.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Green Snap Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Drained Solids of Canned Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.