Comparing Nutrients in 500 calories Microwaved All Styles Frozen Green Snap Beans VS Tomatoes

Weight per 500 calories

• Microwaved All Styles Frozen Green Snap Beans: 1515g
• Tomatoes: 2778g

Microwaved All Styles Frozen Green Snap Beans have 1.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Microwaved All Styles Frozen Green Snap Beans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Microwaved All Styles Frozen Green Snap Beans	20%	9%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.4% 6.2g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.36% 1.4g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	125% 2g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	83% 108g	130g per day for Men 19-50 years
Sugars	54.3% 39.4g	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	28.4% 20.6g	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	% 12.6g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0g	g per day for Men 19-50 years
Fiber	136% 51.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	53.6% 30g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	120% 1.56mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.35mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.55mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73.4% 0.95mg	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	45.5% 182μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	185% 167mg	423% 381mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	42.4% 6.36mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	729% 874μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Microwaved All Styles Frozen Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Calcium	92% 924mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	152% 12mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	105% 439mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	91% 636mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	106% 3591mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	3.03% 45.5mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	37% 1363g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Microwaved All Styles Frozen Green Snap Beans vs Tomatoes:

• Microwaved All Styles Frozen Green Snap Beans have 3 times more Vitamin B2 and 4 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Vitamin B3, 2.3 times more Vitamin B6, 2.3 times more Vitamin B9, 2.3 times more Vitamin C and 2.4 times more Vitamin E than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.

Comparing minerals per 500 calories for Microwaved All Styles Frozen Green Snap Beans vs Tomatoes:

• Microwaved All Styles Frozen Green Snap Beans have 3.3 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Copper, 1.8 times more Potassium, 3.1 times more Sodium and 1.9 times more Water than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Microwaved All Styles Frozen Green Snap Beans have 24 times more Omega 3, 1.5 times more Fiber and 1.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Omega 6, 1.9 times more Sugars and 1.8 times more Fructose than Microwaved All Styles Frozen Green Snap Beans.
• Both Microwaved All Styles Frozen Green Snap Beans and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
• Both Microwaved All Styles Frozen Green Snap Beans as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 500 kcal.