Comparing Nutrients in 1 pound Green Snap Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	4.85% 141kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	12% 15.7g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	16% 11.6g	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	8.7% 6.3g	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	% 6.85g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	15% 8.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	38.7% 0.5mg	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	37.4% 150μg	9.07% 36.3μg	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	61.5% 55.3mg	63.5% 57mg	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	12.4% 1.86mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	16.8% 168mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	0.58% 23μg	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% 4.67mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	13.4% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	419% 189μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	24.6% 172mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	11% 410g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Green Snap Beans versus 1 lb of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Green Snap Beans vs Tomatoes in Juice with Salt:

• 1 pound of Green Snap Beans has 1.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 16.5 times more Vitamin K than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 7 times more Vitamin B1 and 1.4 times more Vitamin E than Raw Green Snap Beans.
• Both Green Snap Beans and Tomatoes in Juice with Salt provide similar amounts of Vitamin B3 and Vitamin C per one pound.
• Both Raw Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Green Snap Beans vs Tomatoes in Juice with Salt:

• 1 pound of Green Snap Beans has 1.3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 19.2 times more Sodium than Raw Green Snap Beans.
• Both Green Snap Beans and Tomatoes in Juice with Salt contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Raw Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 17.3 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Snap Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy and Omega 6 in one pound.