Comparing Nutrients in 300 calories Canned Green Snap Beans with Liquids and Salt VS Tomatoes in Juice with Salt

Weight per 300 calories

• Canned Green Snap Beans with Liquids and Salt: 2000g
• Tomatoes in Juice with Salt: 1875g

Both foods have similar energy densities which is very low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Canned Green Snap Beans with Liquids and Salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	68.8% 1.1g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.3% 65.4g	50% 65g	130g per day for Men 19-50 years
Sugars	34.5% 25g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	79% 30g	94% 35.6g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	29% 260μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	160% 2.1mg	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	130% 520μg	37.5% 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	49% 44mg	263% 236mg	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	2.67% 0.4mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	483% 580μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	58% 580mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	255% 20.4mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	55.4% 1.28mg	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	51.4% 360mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	54% 1840mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	256% 3840mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	65.5% 7.2mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	51.4% 1901g	48% 1777g	3700g per day for Men 19-50 years

Canned Green Snap Beans With Liquids And Salt VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Green Snap Beans with Liquids and Salt or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Canned Green Snap Beans with Liquids and Salt vs Tomatoes in Juice with Salt:

• 300 calories of Canned Green Snap Beans with Liquids and Salt have 3.5 times more Vitamin B9 and 11.9 times more Vitamin K than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Vitamin A, 35.9 times more Vitamin B1, 2.6 times more Vitamin B2, 3.3 times more Vitamin B3, 3.5 times more Vitamin B6, 5.4 times more Vitamin C and 27.7 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin E
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Green Snap Beans with Liquids and Salt vs Tomatoes in Juice with Salt:

• 300 calories of Canned Green Snap Beans with Liquids and Salt have 1.9 times more Iron, 1.4 times more Magnesium, 3.2 times more Manganese, 1.8 times more Sodium and 3.2 times more Zinc than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Copper, 1.9 times more Potassium and more Selenium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Tomatoes in Juice with Salt contain similar levels of Calcium, Phosphorus and Water per 300 calories.
• 300 calories of Canned Green Snap Beans with Liquids and Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Green Snap Beans with Liquids and Salt have 14.7 times more Omega 3 than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.6 times more Omega 6 and 1.9 times more Sugars than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Tomatoes in Juice with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Canned Green Snap Beans with Liquids and Salt provide inadequate amounts of Omega 6
• 300 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3