Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Green Snap Beans

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Green Snap Beans: 1613g

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

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.77% 3.65g	3.66% 3.55g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	2.52% 0.81g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	69.6% 1.1g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 119g	86.5% 112g	130g per day for Men 19-50 years
Sugars	93% 67.7g	72.5% 52.6g	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	50% 36g	31% 22.4g	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	% 31.3g	% 24.4g	g per day for Men 19-50 years
Sucrose	% 0.38g	% 5.8g	g per day for Men 19-50 years
Fiber	50.6% 19.2g	115% 43.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	52.7% 29.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	62.7% 565μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	129% 1.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	175% 2.27mg	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	24% 96μg	133% 532μg	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	169% 152mg	219% 197mg	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	106% 16mg	44% 6.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	578% 694μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Calcium	65.4% 654mg	59.7% 597mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	7.66% 306μg	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	320% 25.6mg	208% 16.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	96% 403mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	151% 3.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1491% 671μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55% 385mg	87.6% 613mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	100% 3403mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	17.6% 9.68μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	6.45% 97mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	35% 3.87mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	39.4% 1457g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Green Snap Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Green Snap Beans?

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

• 500 calories of Stewed Canned Tomatoes have 2.4 times more Vitamin E than Green Snap Beans.
• While 500 kcal of Raw Green Snap Beans contain 3.3 times more Vitamin A, 1.5 times more Vitamin B1, 2.5 times more Vitamin B2, 1.7 times more Vitamin B5, 7 times more Vitamin B6, 5.5 times more Vitamin B9, 1.3 times more Vitamin C and 15 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans provide similar amounts of Vitamin B3 per 500 calories.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Stewed Canned Tomatoes have 1.9 times more Copper, 1.5 times more Iron, 43.9 times more Sodium and 1.2 times more Water than Green Snap Beans.
• While 500 kcal of Raw Green Snap Beans contain 1.7 times more Magnesium, 3.1 times more Manganese and 1.6 times more Phosphorus than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans contain similar levels of Calcium, Potassium, Selenium and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stewed Canned Tomatoes have 1.3 times more Sugars and 1.6 times more Fructose than Green Snap Beans.
• While 500 kcal of Raw Green Snap Beans contain 19.3 times more Omega 3, 2.3 times more Fiber and 1.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 500 calories.