Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Canned Green Snap Beans with Liquids and Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Energy	2.35% 68kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.6% 16.4g	11.4% 15g	130g per day for Men 19-50 years
Sugars	NA	7.82% 5.67g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	18% 6.8g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	5.83% 3.27g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	6.55% 59μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	10.5% 0.14mg	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	10.2% 41μg	29.5% 118μg	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	31.2% 28mg	11% 9.98mg	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	NA	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Canned Green Snap Beans with Liquids and Salt	Recommended Dietary Allowance
Calcium	9.07% 91mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	18.6% 0.17mg	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	14.7% 1.18mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	40.4% 0.93mg	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	9.07% 63.5mg	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	12.3% 417mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	58% 871mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.7% 431g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Canned Green Snap Beans with Liquids and Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Tomatoes with Green Chilies vs Canned Green Snap Beans with Liquids and Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 1.5 times more Vitamin A, 2.3 times more Vitamin B1, 3.2 times more Vitamin B3, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.8 times more Vitamin C than Canned Green Snap Beans with Liquids and Salt.
• While 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 2.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin A, Vitamin B1 and Vitamin B3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Green Snap Beans Solids and Liquids with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Canned Green Snap Beans with Liquids and Salt:

• 1 pound of Canned Tomatoes with Green Chilies has 2.4 times more Copper and 2.1 times more Sodium than Canned Green Snap Beans with Liquids and Salt.
• While 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 1.5 times more Calcium, 3.9 times more Iron, 1.6 times more Manganese, 1.3 times more Phosphorus and 2.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Green Snap Beans with Liquids and Salt contain similar levels of Magnesium, Potassium and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Green Snap Beans Solids and Liquids with Salt lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Canned Green Snap Beans Solids and Liquids with Salt contains 55 times more Omega 3 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Canned Green Snap Beans with Liquids and Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Canned Green Snap Beans Solids and Liquids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in one pound.