Comparing Nutrients in 1 pound Canned Green Snap Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	16%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Energy	3.44% 100kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	41% 0.66g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.37% 0.4g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	66% 85.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	76.2% 55.2g	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	2.06% 1.5g	36.6% 26.5g	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	% 1.3g	% 26g	g per day for Men 19-50 years
Sucrose	% 0.73g	% 1.36g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	49% 18.6g	38g per day for Men 19-50 years
Protein	9.07% 5.1g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	9.07% 81.6μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.05% 0.073mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.84% 0.93mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	75.4% 0.98mg	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	31.8% 127μg	13.6% 54.4μg	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	14% 12.7mg	110% 99mg	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	0.91% 0.14mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	147% 176μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	17.2% 172mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	184% 1.66mg	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	60% 4.8mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	59.6% 1.37mg	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	13% 91mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	13% 435mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	11.4% 424g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Green Snap Beans vs Tomato Paste:

• 1 pound of Canned Green Snap Beans has 1.4 times more Vitamin B5, 2.3 times more Vitamin B9 and 3.4 times more Vitamin K than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4.2 times more Vitamin A, 3.8 times more Vitamin B1, 3.3 times more Vitamin B2, 14.9 times more Vitamin B3, 7.2 times more Vitamin B6, 7.8 times more Vitamin C and 143.3 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Green Snap Beans vs Tomato Paste:

• 1 pound of Canned Green Snap Beans has 1.3 times more Water than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 10.7 times more Copper, 2.8 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 4.2 times more Phosphorus, 10.6 times more Potassium, 13.3 times more Selenium, 29.5 times more Sodium and 3.2 times more Zinc than Drained Solids of Canned Green Snap Beans without Salt .
• Both Canned Green Snap Beans and Tomato Paste contain similar levels of Calcium per one pound.
• 1 pound of Canned Green Snap Beans lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Green Snap Beans has 20.7 times more Omega 3 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.7 times more Energy, 4.4 times more Carbohydrate, 15.6 times more Sugars, 17.7 times more Fructose, 2.2 times more Fiber and 3.9 times more Protein than Drained Solids of Canned Green Snap Beans without Salt .
• 1 pound of Canned Green Snap Beans provide inadequate amounts of Energy
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3
• Both Drained Solids of Canned Green Snap Beans without Salt as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in one pound.