Comparing Nutrients in 300 calories Canned Yellow Snap Beans VS Tomatoes in Juice with Salt

Weight per 300 calories

• Canned Yellow Snap Beans: 1500g
• Tomatoes in Juice with Salt: 1875g

Canned Yellow Snap Beans have 1.3 times more energy per 100g than Tomatoes in Juice with Salt. It has very low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Canned Yellow Snap Beans or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Canned Yellow Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	29% 0.47g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.68% 0.29g	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	52% 67.5g	50% 65g	130g per day for Men 19-50 years
Sugars	16% 11.7g	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	51.3% 19.5g	94% 35.6g	38g per day for Men 19-50 years
Protein	31% 17.3g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	30% 270μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.8% 0.23mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64.6% 0.84mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.7% 1.94mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	120% 480μg	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	80% 72mg	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	3% 0.45mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	486% 584μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	39% 390mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	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	169% 13.5mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	46.4% 195mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	40.7% 285mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	48% 1635mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	39.5% 4.35mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	38% 1400g	48% 1777g	3700g per day for Men 19-50 years

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

• Drained Canned Yellow Snap Beans without salt have 3.2 times more Vitamin B9 and 12 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.4 times more Vitamin A, 47.9 times more Vitamin B1, 4.4 times more Vitamin B3, 3.8 times more Vitamin B6, 3.3 times more Vitamin C and 24.6 times more Vitamin E than Drained Canned Yellow Snap Beans without salt.
• Both Drained Canned Yellow Snap Beans without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Drained Canned Yellow Snap Beans without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Drained Canned Yellow Snap Beans without salt have 1.3 times more Iron, 2.4 times more Manganese and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Calcium, 1.7 times more Copper, 2.2 times more Potassium, 2.2 times more Selenium, 71.9 times more Sodium and 1.3 times more Water than Drained Canned Yellow Snap Beans without salt.
• Both Drained Canned Yellow Snap Beans without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Drained Canned Yellow Snap Beans without salt have 6.2 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.1 times more Fat, 6.4 times more Omega 6, 4.1 times more Sugars and 1.8 times more Fiber than Drained Canned Yellow Snap Beans without salt.
• Both Drained Canned Yellow Snap Beans without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Drained Canned Yellow Snap Beans without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.