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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	34.3% 25g	45% 32.6g	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	19% 14g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.6g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	108% 1.4mg	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	82.5% 330μg	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	136% 122mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Calcium	11% 110mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	62% 2110mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	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	24.4% 903g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 1.9 times more Vitamin C and 1.4 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 1.5 times more Vitamin A, 2.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9 and 15.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Green Snap Beans contain 3.4 times more Calcium, 1.5 times more Iron, 2.8 times more Magnesium, 2.1 times more Manganese, 1.4 times more Phosphorus and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Copper, Potassium, Selenium and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Green Snap Beans contain 1.7 times more Energy, 34.5 times more Omega 3, 1.7 times more Carbohydrate, 1.3 times more Sugars, 3.9 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Fructose per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.