Comparing Nutrients in 1 pound Tomatoes VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	4.85% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.03% 1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	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	2.13% 0.36g	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	13.6% 17.6g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	% 6.85g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.63g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	15% 8.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	21% 191μg	17.6% 159μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	36.3% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	21% 3.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	20.4% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	49% 0.64mg	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	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	69% 62mg	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	16.3% 2.45mg	12.4% 1.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	163% 195μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	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	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	58.4% 4.67mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	24.6% 172mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28% 957mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	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	11.6% 429g	11% 410g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Green Snap Beans contain 3.7 times more Calcium, 3.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Copper, Potassium and Water per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Green Snap Beans contain 1.7 times more Energy, 23 times more Omega 3, 1.8 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Sugars and Fructose per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.