Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.75% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.38% 0.44g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	29.4% 0.47g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	49.6% 64.5g	130g per day for Men 19-50 years
Sugars	34.3% 25g	26% 19g	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% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	79% 30g	38g per day for Men 19-50 years
Protein	17% 9.5g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	24% 3.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	9.8% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	46% 0.6mg	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	32.5% 130μg	57.5% 230μg	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	253% 228mg	45.6% 41mg	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	37.3% 5.6mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	318% 381μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	42% 420mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	65.6% 0.59mg	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	85% 6.8mg	82.5% 6.6mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	125% 2.88mg	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	40% 280mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	46.8% 1590mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	163% 2450mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24.7% 914g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Frozen Green Snap Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cooked Frozen Green Snap Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cooked Frozen Green Snap Beans with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 5.6 times more Vitamin C and 14 times more Vitamin E than Cooked Frozen Green Snap Beans with Salt.
• While 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 4.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 13.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin A and Vitamin B1 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Frozen Green Snap Beans with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.3 times more Copper and 1.4 times more Potassium than Cooked Frozen Green Snap Beans with Salt.
• While 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 3.8 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 22.3 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Frozen Green Snap Beans with Salt contain similar levels of Iron, Phosphorus and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.3 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 1 kg of Boiled Frozen Green Snap Beans, drained with Salt contains 23.5 times more Omega 3, 1.6 times more Carbohydrate, 4.3 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.