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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	29% 0.47g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	1.68% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52% 67.5g	130g per day for Men 19-50 years
Sugars	66% 48g	16% 11.7g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	26.5% 15g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	8.33% 75μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	18.8% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	64.6% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	38.7% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	42.7% 0.56mg	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	120% 480μg	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	80% 72mg	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	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	491% 590μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	62% 619mg	39% 390mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	63.3% 0.57mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	46.4% 195mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	130% 3mg	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	40.7% 285mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	251% 3765mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	39.5% 4.35mg	11mg per day for Men 19-50 years
Water	48% 1777g	38% 1400g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5 times more Vitamin A, 47.9 times more Vitamin B1, 1.2 times more Vitamin B2, 4.4 times more Vitamin B3, 3.8 times more Vitamin B6, 3.3 times more Vitamin C and 2.5 times more Vitamin E than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 3.2 times more Vitamin B9 and 12.1 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 Canned Yellow Snap Beans, Solids with Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Yellow Snap Beans, Solids 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 Canned Yellow Snap Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Calcium, 1.7 times more Copper, 2.2 times more Potassium, 2.2 times more Selenium and 1.3 times more Water than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 1.3 times more Iron, 2.4 times more Manganese, 1.7 times more Sodium and 1.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Canned Yellow Snap Beans, Solids with Salt have similar amounts of Magnesium and Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 3.1 times more Fat, 6.4 times more Omega 6, 4.1 times more Sugars and 1.8 times more Fiber than Canned Yellow Snap Beans, Solids with Salt.
• While Canned Yellow Snap Beans, Solids with Salt contain 6.2 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 Canned Yellow Snap Beans, Solids with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Yellow Snap Beans, Solids with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.