Comparing Nutrients in 1 pound Microwaved All Styles Frozen Green Snap Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	37.4% 0.6g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.7g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	16.3% 11.8g	NA	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	8.5% 6.17g	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	% 3.76g	NA	g per day for Men 19-50 years
Sucrose	% 1.86g	NA	g per day for Men 19-50 years
Fiber	40.6% 15.4g	NA	38g per day for Men 19-50 years
Protein	16% 9g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27.6% 0.33mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.2% 0.76mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	36% 0.47mg	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	13.6% 54.4μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.4% 50mg	31.2% 28mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	12.7% 1.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	27.7% 277mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	45.4% 0.41mg	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	45.4% 3.63mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	31.3% 132mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	26% 0.6mg	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	27.2% 191mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	12.8% 1.4mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	11% 408g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Microwaved All Styles Frozen Green Snap Beans VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Microwaved All Styles Frozen Green Snap Beans versus 1 lb of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Microwaved All Styles Frozen Green Snap Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 2.1 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.3 times more Vitamin B3 and 1.6 times more Vitamin B6 than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Microwaved All Styles Frozen Green Snap Beans vs Canned Tomatoes with Green Chilies:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 3.1 times more Calcium, 3.1 times more Iron, 2.6 times more Magnesium, 2.5 times more Manganese, 3 times more Phosphorus, 2.2 times more Potassium and 2.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 1.4 times more Copper and 133.7 times more Sodium than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Canned Tomatoes with Green Chilies contain similar levels of Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Microwaved All Styles Frozen Green Snap Beans has 132 times more Omega 3, 1.9 times more Carbohydrate and 2.9 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Microwaved All Styles Frozen Green Snap Beans as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy and Omega 6 in one pound.