Comparing Nutrients in 300 calories Tomatoes VS Frozen Green Snap Beans

Weight per 300 calories

• Tomatoes: 1667g
• Frozen Green Snap Beans: 909g

Unprepared Frozen Green Snap Beans have 1.8 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.97% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.34% 0.43g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	37.5% 0.6g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.7% 68.5g	130g per day for Men 19-50 years
Sugars	60.5% 44g	27.7% 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	31.5% 23g	13% 9.45g	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	% 21g	% 8.36g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.27g	g per day for Men 19-50 years
Fiber	52.6% 20g	62.2% 23.6g	38g per day for Men 19-50 years
Protein	26% 14.7g	29% 16.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	27.3% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	74.2% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	28% 4.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	34% 136μg	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	254% 228mg	130% 117mg	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	60% 9mg	25.5% 3.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	339% 407μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	16.7% 167mg	38% 382mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	49.5% 0.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	97% 7.73mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	146% 3.35mg	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	57% 400mg	41.6% 291mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	49.7% 1691mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.9% 5.45μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	1.8% 27.3mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	21.5% 2.36mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	22% 818g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Frozen Green Snap Beans:

• Raw Ripe Red Tomatoes have 2.9 times more Vitamin A, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3.3 times more Vitamin B6, 1.8 times more Vitamin B9, 1.9 times more Vitamin C and 2.4 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.4 times more Vitamin B1, 2.6 times more Vitamin B2 and 3.1 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Frozen Green Snap Beans:

• Raw Ripe Red Tomatoes have 2.2 times more Copper, 1.4 times more Phosphorus, 2.3 times more Potassium, 3.1 times more Sodium and 1.9 times more Water than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 2.3 times more Calcium, 1.7 times more Iron, 1.8 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Magnesium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Fat, 3.6 times more Omega 6, 2.2 times more Sugars and 2.4 times more Fructose than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 12 times more Omega 3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.