Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	5.16% 150kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	18.7% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	26.3% 34.2g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	14% 10g	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	8.2% 5.94g	6.5% 4.7g	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	% 5.35g	% 4.17g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.13g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	31% 11.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	14.5% 8.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	9.43% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	15.4% 0.2mg	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	14.7% 59μg	17% 68μg	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	115% 103mg	65% 58.5mg	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	17% 2.54mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	169% 203μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	5% 50mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	24.7% 0.22mg	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	38.6% 3.1mg	48% 3.86mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	72.8% 1.67mg	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	18% 127mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	11.6% 428g	11% 408g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Frozen Green Snap Beans:

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin C and 1.3 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 2.7 times more Vitamin B1, 4.1 times more Vitamin B2 and 16 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Vitamin A, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Frozen Green Snap Beans:

• Cooked Ripe Red Tomatoes have 1.5 times more Copper than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 3.8 times more Calcium, 2.4 times more Magnesium, 3.5 times more Manganese and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Iron, Phosphorus, Potassium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.3 times more Fructose than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.8 times more Energy, 33 times more Omega 3, 1.9 times more Carbohydrate, 3.7 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Sugars per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.