Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Cooked Frozen Green Snap Beans with Salt

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Cooked Frozen Green Snap Beans with Salt: 1071g

Boiled Frozen Green Snap Beans, drained with Salt have 1.8 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Cooked Frozen Green Snap Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.88% 1.82g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.47% 0.47g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	2.27% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	53% 69g	130g per day for Men 19-50 years
Sugars	66% 48g	27.8% 20g	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	34% 24.6g	NA	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	84.6% 32g	38g per day for Men 19-50 years
Protein	26.5% 15g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	27.4% 246μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	31.3% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	25.6% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	10.5% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	49.5% 0.64mg	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	37.5% 150μg	61.6% 246μg	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	263% 236mg	49% 44mg	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	73.8% 11mg	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	340% 408μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	62% 619mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	70.2% 0.63mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	88.4% 7.07mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	48.5% 204mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	134% 3.1mg	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	45.5% 319mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	50% 1704mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	7.8% 4.3μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	175% 2625mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	23.4% 2.57mg	11mg per day for Men 19-50 years
Water	48% 1777g	26.5% 980g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Cooked Frozen Green Snap Beans with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.5 times more Vitamin A, 28.8 times more Vitamin B1, 3.3 times more Vitamin B3, 4.2 times more Vitamin B5, 3.2 times more Vitamin B6, 5.4 times more Vitamin C and 25.8 times more Vitamin E than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 1.6 times more Vitamin B9 and 8.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Vitamin B2 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Cooked Frozen Green Snap Beans with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.4 times more Calcium, 1.5 times more Copper, 1.5 times more Iron, 2.1 times more Potassium, 3.1 times more Selenium and 1.8 times more Water than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 2.4 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Magnesium, Phosphorus, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.6 times more Fat, 4.7 times more Omega 6 and 2.4 times more Sugars than Boiled Frozen Green Snap Beans, drained with Salt.
• While Boiled Frozen Green Snap Beans, drained with Salt contain 6.7 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Frozen Green Snap Beans, drained with Salt have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.