Comparing Nutrients in 500 calories Canned Yellow Snap Beans VS Tomatoes

Weight per 500 calories

• Canned Yellow Snap Beans: 2500g
• 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 Yellow Snap Beans or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Yellow Snap Beans	20%	4%	76%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	48.4% 0.78g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.8% 0.48g	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	86.5% 113g	83% 108g	130g per day for Men 19-50 years
Sugars	27% 19.5g	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	85.5% 32.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	51.3% 28.8g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Canned Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	14% 125μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.3% 0.38mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.5% 3.23mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	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	200% 800μg	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	133% 120mg	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	48.3% 7.25mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	819% 983μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Yellow Snap Beans	Tomatoes	Recommended Dietary Allowance
Calcium	65% 650mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	281% 22.5mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	77.4% 325mg	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	68% 475mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	80% 2725mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	418% 6275mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	66% 7.25mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	63% 2333g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Canned Yellow Snap Beans vs Tomatoes:

• Canned Yellow Snap Beans, Solids with Salt have 2.7 times more Vitamin B2, 1.3 times more Vitamin B5, 1.9 times more Vitamin B9 and 4.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.3 times more Vitamin A, 2.7 times more Vitamin B1, 3.3 times more Vitamin B3, 2.4 times more Vitamin B6, 3.2 times more Vitamin C and 2.1 times more Vitamin E than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt 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 Yellow Snap Beans vs Tomatoes:

• Canned Yellow Snap Beans, Solids with Salt have 2.3 times more Calcium, 3 times more Iron, 1.6 times more Manganese, more Selenium, 45.2 times more Sodium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Copper, 1.4 times more Phosphorus and 2.4 times more Potassium than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Raw Ripe Red Tomatoes have similar amounts of Magnesium and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Yellow Snap Beans, Solids with Salt have 9.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Fat, 4.7 times more Omega 6 and 3.7 times more Sugars than Canned Yellow Snap Beans, Solids with Salt.
• Both Canned Yellow Snap Beans, Solids with Salt and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate, Fiber and Protein per 500 kcal.
• Both Canned Yellow Snap Beans, Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.