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

Macros Ratio

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

Macro Nutrients

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	4.07% 118kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	19.6% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.17% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	22% 16g	20.4% 14.8g	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	11.8% 8.53g	8.7% 6.3g	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	% 7.4g	% 6.85g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 1.63g	g per day for Men 19-50 years
Fiber	12% 4.54g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	49% 0.64mg	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	5.67% 22.7μg	37.4% 150μg	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	40% 36mg	61.5% 55.3mg	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	25% 3.76mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.15% 86μg	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	75.4% 6.03mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	42.6% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	419% 189μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 91mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	28% 957mg	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	67% 1002mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11% 410g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Stewed Canned Tomatoes has 2 times more Vitamin E than Green Snap Beans.
• While 1 lb of Raw Green Snap Beans contains 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 Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans 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 Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

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

Comparison of macro-nutrients per 1 pound:

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