Comparing Nutrients in 500 calories Canned Green Snap Beans with Liquids VS Tomatoes

Weight per 500 calories

• Canned Green Snap Beans with Liquids: 3333g
• Tomatoes: 2778g

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

Which food has more nutrients per 500 calories - Canned Green Snap Beans with Liquids or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids	18%	5%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Green Snap Beans with Liquids	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	66.7% 1.07g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.7% 117g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	132% 50g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	47.6% 26.7g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids	Tomatoes	Recommended Dietary Allowance
Vitamin A	59.3% 533μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.4% 0.83mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.7% 6.67mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	150% 600μg	104% 417μg	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	126% 113mg	423% 381mg	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	31% 4.67mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids	Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	259% 2.33mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	375% 30mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	103% 433mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	486% 11mg	138% 3.17mg	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	90% 633mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	90% 3067mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	12% 6.67μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	31% 467mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	60.6% 6.67mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	85.3% 3156g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Green Snap Beans with Liquids vs Tomatoes:

• Canned Green Snap Beans Solids and Liquids have 3.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Vitamin A, 2.5 times more Vitamin B3, 2.2 times more Vitamin B6, 3.4 times more Vitamin C and 3.2 times more Vitamin E than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Canned Green Snap Beans with Liquids vs Tomatoes:

• Canned Green Snap Beans Solids and Liquids have 2.9 times more Calcium, 1.4 times more Copper, 4 times more Iron, 1.4 times more Magnesium, 3.5 times more Manganese, more Selenium, 3.4 times more Sodium, 1.4 times more Zinc and 1.2 times more Water than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Potassium than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Green Snap Beans Solids and Liquids have 12.8 times more Omega 3 and 1.5 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Fat and 3.3 times more Omega 6 than Canned Green Snap Beans Solids and Liquids.
• Both Canned Green Snap Beans Solids and Liquids and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Green Snap Beans Solids and Liquids as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.