Comparing Nutrients in 1 kilogram Tomatoes VS Boiled Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Yellow Snap Beans	18%	6%	76%

Macro Nutrients

	Tomatoes	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	30% 39g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	87% 33g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	4.44% 40μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Yellow Snap Beans	Recommended Dietary Allowance
Calcium	10% 100mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	114% 1.03mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	160% 13mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	88% 2990mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.27% 4μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	25.5% 945g	24% 892g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Boiled Yellow Snap Beans:

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 1.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 1.4 times more Vitamin C than Boiled and Drained Yellow Snap Beans.
• While Boiled and Drained Yellow Snap Beans contain 2 times more Vitamin B1, 5.1 times more Vitamin B2, 2.2 times more Vitamin B9 and 6.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Yellow Snap Beans have similar amounts of Vitamin B3 and Vitamin E per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled and Drained Yellow Snap Beans contain 4.6 times more Calcium, 1.7 times more Copper, 4.7 times more Iron, 2.3 times more Magnesium, 2.6 times more Manganese, 1.6 times more Phosphorus, 1.3 times more Potassium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Yellow Snap Beans have similar amounts of Water per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Selenium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Yellow Snap Beans contain 1.9 times more Energy, 29.7 times more Omega 3, 2 times more Carbohydrate, 1.4 times more Sugars, 2.8 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.