Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Green Snap Beans

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Green Snap Beans: 968g

Raw Green Snap Beans have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.7% 72.4g	52% 67.5g	130g per day for Men 19-50 years
Sugars	NA	43.5% 31.5g	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	18.6% 13.5g	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	% 14.6g	g per day for Men 19-50 years
Sucrose	NA	% 3.5g	g per day for Men 19-50 years
Fiber	NA	68.8% 26g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	31.6% 17.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	37.6% 339μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	77.4% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	44.4% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	105% 1.36mg	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	45% 180μg	80% 319μg	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	138% 124mg	131% 118mg	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	NA	26.5% 3.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	347% 416μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Green Snap Beans	Recommended Dietary Allowance
Calcium	40% 400mg	36% 358mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	74% 0.67mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.6% 184μg	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	65% 5.2mg	125% 9.97mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	91% 2.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	895% 403μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	40% 280mg	52.5% 368mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	60% 2042mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	3.87% 58mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	21% 2.32mg	11mg per day for Men 19-50 years
Water	51% 1885g	23.6% 874g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Green Snap Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Tomatoes with Green Chilies or Green Snap Beans?

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Green Snap Beans:

• 300 calories of Canned Tomatoes with Green Chilies have 1.8 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.5 times more Vitamin B6 than Green Snap Beans.
• While 300 kcal of Raw Green Snap Beans contain 2.6 times more Vitamin B2 and 1.8 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Snap Beans provide similar amounts of Vitamin A, Vitamin B1 and Vitamin C per 300 calories.
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Green Snap Beans:

• 300 calories of Canned Tomatoes with Green Chilies have 2.7 times more Copper, 1.3 times more Manganese, 1.4 times more Selenium, 138.1 times more Sodium and 2.2 times more Water than Green Snap Beans.
• While 300 kcal of Raw Green Snap Beans contain 1.9 times more Iron and 1.3 times more Phosphorus than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Snap Beans contain similar levels of Calcium, Magnesium, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Green Snap Beans contain 33.4 times more Omega 3 and 1.3 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 300 calories.