Comparing Nutrients in 1 pound Canned Green Snap Beans with Liquids and Salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.4% 15g	14% 18g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	15.6% 11.3g	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	NA	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	5.83% 3.27g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	6.55% 59μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.67% 0.068mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.98% 0.091mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	27.6% 0.36mg	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	29.5% 118μg	14.7% 59μg	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	11% 9.98mg	115% 103mg	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	0.6% 0.091mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	13% 132mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	37.8% 0.34mg	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	58% 4.63mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	40.4% 0.93mg	20.7% 0.48mg	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	11.7% 81.6mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	12.3% 417mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	58% 871mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	11.7% 431g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Canned Green Snap Beans with Liquids and Salt vs Cooked Ripe Red Tomatoes:

• Canned Green Snap Beans Solids and Liquids with Salt have 2 times more Vitamin B9 and 10.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Vitamin A, 2.4 times more Vitamin B1, 2.7 times more Vitamin B3, 2.6 times more Vitamin B6, 10.4 times more Vitamin C and 28 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 1 lb.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Canned Green Snap Beans with Liquids and Salt vs Cooked Ripe Red Tomatoes:

• Canned Green Snap Beans Solids and Liquids with Salt have 2.6 times more Calcium, 1.5 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 17.5 times more Sodium and 2.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Copper, 1.6 times more Phosphorus and 2.4 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Water per 1 lb.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Canned Green Snap Beans Solids and Liquids with Salt have 27.5 times more Omega 3 and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2 times more Sugars and 1.3 times more Protein than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans Solids and Liquids with Salt and Cooked Ripe Red Tomatoes have similar amounts of Carbohydrate per 1 lb.
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.