Comparing Nutrients in 5 ounces Canned Green Snap Beans VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans	17%	15%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Canned Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	2.8% 2.04g	5.14% 3.73g	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	1.2% 0.88g	2.68% 1.94g	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	% 0.89g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 0.26g	% 0g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	2.66% 1.5g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.83% 25.5μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5% 0.065mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.82% 0.29mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.67% 0.28mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.5% 34μg	5.3% 21.3μg	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	4.4% 3.97mg	21.6% 19.4mg	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	0.28% 0.043mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46% 55μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans	Tomatoes	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	6.14% 0.055mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	15.8% 1.26mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	10.8% 0.25mg	7.03% 0.16mg	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	4.45% 31mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	4% 136mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	2.45% 0.27mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Canned Green Snap Beans vs Tomatoes:

• Canned Green Snap Beans, Solids with Salt have 2.4 times more Vitamin B2, 2.2 times more Vitamin B5, 1.6 times more Vitamin B9 and 4.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.3 times more Vitamin A, 2.3 times more Vitamin B1, 2.9 times more Vitamin B3, 2.7 times more Vitamin B6, 4.9 times more Vitamin C and 18 times more Vitamin E than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Canned Green Snap Beans vs Tomatoes:

• Canned Green Snap Beans, Solids with Salt have 3.7 times more Calcium, 3.3 times more Iron, 1.5 times more Manganese and 53.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Copper and 2.5 times more Potassium than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus, Zinc and Water per 5 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Green Snap Beans, Solids with Salt have 43.7 times more Omega 3 and 1.6 times more Fiber than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Sugars and 2.2 times more Fructose than Canned Green Snap Beans, Solids with Salt.
• Both Canned Green Snap Beans, Solids with Salt and Raw Ripe Red Tomatoes have similar amounts of Carbohydrate and Protein per 5 oz.
• Both Canned Green Snap Beans, Solids with Salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.