Comparing Nutrients in 1 pound Canned Seasoned Snap Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Seasoned Snap Beans	17%	9%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Seasoned Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	2.5% 72.6kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.64% 0.2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 16g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	18% 6.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	6.72% 3.76g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Canned Seasoned Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	13% 118μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.9% 0.44mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	5.93% 0.077mg	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	20.4% 81.6μg	5.67% 22.7μg	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	15.6% 14mg	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Seasoned Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	56.4% 0.51mg	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	26.6% 2.13mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	61.5% 1.4mg	11.6% 0.27mg	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	10.4% 72.6mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.4% 422mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	113% 1692mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Seasoned Snap Beans VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Seasoned Snap Beans versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Seasoned Snap Beans vs Stewed Canned Tomatoes:

• 1 pound of Canned Seasoned Snap Beans has 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Seasoned Snap Beans.
• 1 pound of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Canned Seasoned Snap Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Seasoned Snap Beans vs Stewed Canned Tomatoes:

• 1 pound of Canned Seasoned Snap Beans has 5.3 times more Manganese and 1.7 times more Sodium than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.5 times more Calcium, 1.9 times more Copper, 2.8 times more Iron and 2.2 times more Potassium than Canned Seasoned Snap Beans.
• Both Canned Seasoned Snap Beans and Stewed Canned Tomatoes contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Canned Seasoned Snap Beans as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Seasoned Snap Beans has 21 times more Omega 3 and 1.5 times more Fiber than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.8 times more Carbohydrate than Canned Seasoned Snap Beans.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Canned Seasoned Snap Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in one pound.