Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Boiled Yellow Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Yellow Snap Beans with Salt	18%	6%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	34.3% 25g	50% 36.3g	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	87% 33g	38g per day for Men 19-50 years
Protein	17% 9.5g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	43% 0.56mg	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	108% 97mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Yellow Snap Beans with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	114% 1.03mg	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	160% 13mg	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	128% 2.94mg	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	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	88% 2990mg	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	159% 2390mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Yellow 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 Boiled Yellow 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 Boiled Yellow Snap Beans with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 6 times more Vitamin A, 1.7 times more Vitamin B5, 1.4 times more Vitamin B6, 2.4 times more Vitamin C and 1.2 times more Vitamin E than Boiled Yellow Snap Beans with Salt.
• While 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 2.1 times more Vitamin B1, 4.4 times more Vitamin B2, 2.5 times more Vitamin B9 and 17.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Yellow Snap Beans with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Boiled Yellow Snap Beans with Salt have insufficient amounts of Vitamin A and Vitamin B5
• Both Cooked Ripe Red Tomatoes as well as Boiled and Drained Yellow Snap Beans 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 Boiled Yellow Snap Beans with Salt:

• 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 4.2 times more Calcium, 1.4 times more Copper, 1.9 times more Iron, 2.8 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium, 21.7 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Yellow Snap Beans with Salt contain similar levels of 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 and Drained Yellow Snap Beans with Salt lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Yellow Snap Beans with Salt contains 44.5 times more Omega 3, 2 times more Carbohydrate, 1.5 times more Sugars, 4.7 times more Fiber and 2 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 and Drained Yellow Snap Beans with Salt provide inadequate amounts of Energy and Omega 6 in one kilogram.