Comparing Nutrients in 1 pound Tomatoes VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.9% 1.86g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	14.6% 19g	130g per day for Men 19-50 years
Sugars	16.5% 12g	9% 6.53g	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	8.57% 6.2g	3.88% 2.8g	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	% 5.67g	% 2.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.82g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	8.5% 4.76g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	9.07% 81.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	5.84% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	27.2% 109μg	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	69% 62mg	14% 12.7mg	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	16.3% 2.45mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	147% 176μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	19.7% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	50.5% 4.04mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	34.5% 0.79mg	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	15.6% 109mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	13% 435mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	81% 1216mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	7.83% 0.86mg	11mg per day for Men 19-50 years
Water	11.6% 429g	11.5% 424g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2.7 times more Vitamin B6, 4.9 times more Vitamin C and 18 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 1.5 times more Copper and 2.5 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 3.7 times more Calcium, 3.3 times more Iron, 1.5 times more Manganese and 53.6 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Green Snap Beans, Solids with Salt have similar amounts of Magnesium, Phosphorus, Zinc and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.8 times more Sugars and 2.2 times more Fructose than Canned Green Snap Beans, Solids with Salt.
• While Canned Green Snap Beans, Solids with Salt contain 43.7 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Canned Green Snap Beans, Solids with Salt have similar amounts of Carbohydrate and Protein per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.