Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Frozen Yellow Snap Beans

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Frozen Yellow Snap Beans: 1515g

Unprepared Frozen Yellow Snap Beans have 2.1 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is low in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Frozen Yellow Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	88.3% 115g	130g per day for Men 19-50 years
Sugars	110% 79.7g	46.4% 33.6g	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	56.5% 41g	NA	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	112% 42.4g	38g per day for Men 19-50 years
Protein	44% 24.7g	48.7% 27.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	11.8% 106μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	47.3% 7.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	25.8% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	49% 0.64mg	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	62.5% 250μg	57% 227μg	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	438% 394mg	217% 195mg	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	123% 18.4mg	5.05% 0.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	568% 682μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	103% 1031mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	82.5% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	163% 13mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	254% 5.83mg	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	76% 531mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	83% 2818mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	11% 6.06μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	80% 2961g	37% 1362g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Frozen Yellow Snap Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.9 times more Vitamin A, 12 times more Vitamin B1, 1.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.8 times more Vitamin B5, 5.5 times more Vitamin B6, 2 times more Vitamin C and 24.3 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 8.4 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B9 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Frozen Yellow Snap Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.6 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 2.1 times more Potassium, 3.6 times more Selenium, 79.1 times more Sodium and 2.2 times more Water than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 2.7 times more Manganese than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Yellow Snap Beans have similar amounts of Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.5 times more Fat, 4.9 times more Omega 6, 2.4 times more Sugars and 1.4 times more Fiber than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 8 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Unprepared Frozen Yellow Snap Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.