Comparing Nutrients in 1 pound Microwaved Green Snap Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Microwaved Green Snap Beans	23%	11%	66%
Tomatoes	17%	9%	74%

Macro Nutrients

	Microwaved Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Energy	5.16% 150kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	NA	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	16.5% 12g	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	9.07% 6.58g	8.57% 6.2g	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	% 6.53g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 0g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Microwaved Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.5% 0.35mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.2% 1.36mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.3% 0.56mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	53.3% 213μg	17% 68μg	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	36.8% 33mg	69% 62mg	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	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Calcium	25% 249mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	47% 3.76mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	65.5% 1.5mg	22.5% 0.52mg	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	31.8% 222mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	43% 1465mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.72mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 408g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Microwaved Green Snap Beans vs Tomatoes:

• Microwaved Green Snap Beans have 2.1 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 3.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.9 times more Vitamin C than Microwaved Green Snap Beans.

Comparing minerals per 1 pound for Microwaved Green Snap Beans vs Tomatoes:

• Microwaved Green Snap Beans have 5.5 times more Calcium, 1.5 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 2.9 times more Manganese, 2 times more Phosphorus, 1.4 times more Potassium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Microwaved Green Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Microwaved Green Snap Beans have 1.8 times more Energy, 1.6 times more Carbohydrate, 1.2 times more Sugars, 2.8 times more Fiber and 2.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Microwaved Green Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Fructose per 1 lb.
• Both Microwaved Green Snap Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.