Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Frozen Green Snap Beans

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Frozen Green Snap Beans: 1515g

Unprepared Frozen Green Snap Beans have 1.8 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Frozen Green Snap Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	62.5% 1g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	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	85.7% 111g	88% 114g	130g per day for Men 19-50 years
Sugars	95% 69g	46% 33.5g	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% 36.4g	21.7% 15.8g	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	% 32.8g	% 14g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.8g	g per day for Men 19-50 years
Fiber	51% 19.4g	104% 39.4g	38g per day for Men 19-50 years
Protein	47% 26.4g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	74% 667μg	45.5% 409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	51.3% 0.67mg	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	90% 361μg	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	704% 633mg	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	104% 15.6mg	42.4% 6.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	566% 679μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	30.6% 306mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	82.5% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	236% 19mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	243% 5.6mg	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	111% 778mg	69.3% 485mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	83% 2818mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	3.03% 45.5mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	36% 3.94mg	11mg per day for Men 19-50 years
Water	71% 2621g	37% 1363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Frozen Green Snap Beans:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin A, 2 times more Vitamin B3, 2.3 times more Vitamin B5, 3.3 times more Vitamin B6, 1.6 times more Vitamin B9, 3.2 times more Vitamin C and 2.4 times more Vitamin E than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 1.5 times more Vitamin B1, 2.3 times more Vitamin B2 and 8.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Frozen Green Snap Beans:

• Cooked Ripe Red Tomatoes have 2.8 times more Copper, 1.5 times more Iron, 1.6 times more Phosphorus, 2.1 times more Potassium, 1.5 times more Selenium, 6.7 times more Sodium and 1.9 times more Water than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 2.1 times more Calcium, 1.3 times more Magnesium and 1.9 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.9 times more Omega 6, 2.1 times more Sugars and 2.3 times more Fructose than Unprepared Frozen Green Snap Beans.
• While Unprepared Frozen Green Snap Beans contain 18 times more Omega 3 and 2 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Green Snap Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Green Snap Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.