Comparing Nutrients in 1 pound Green Snap Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Green Snap Beans	20%	5%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	4.85% 141kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	1.97% 0.34g	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	21.6% 28g	130g per day for Men 19-50 years
Sugars	20.4% 14.8g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	% 1.63g	% 0.091g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	12% 4.54g	38g per day for Men 19-50 years
Protein	15% 8.3g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	17.6% 159μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.3% 0.47mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.33mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.4% 1.02mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49% 0.64mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	163% 195μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	16.8% 168mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	34.8% 0.31mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	2.15% 86μg	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% 4.67mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	9.9% 1.1mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11% 410g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Green Snap Beans VS Stewed Canned Tomatoes per 1 lb

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

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

• 1 pound of Green Snap Beans has 3.9 times more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B5, 8.3 times more Vitamin B6, 6.6 times more Vitamin B9, 1.5 times more Vitamin C and 17.9 times more Vitamin K than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 2 times more Vitamin E than Raw Green Snap Beans.
• Both Green Snap Beans and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Raw Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Green Snap Beans has 2.1 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.6 times more Copper, 1.3 times more Iron and 36.8 times more Sodium than Raw Green Snap Beans.
• Both Green Snap Beans and Stewed Canned Tomatoes contain similar levels of Calcium, Potassium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Raw Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Green Snap Beans has 23 times more Omega 3, 2.7 times more Fiber and 2 times more Protein than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 1.4 times more Fructose than Raw Green Snap Beans.
• Both Green Snap Beans and Stewed Canned Tomatoes offer comparable quantities of Carbohydrate and Sugars per one pound.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Green Snap Beans as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy and Omega 6 in one pound.