Comparing Nutrients in 5 ounces Tomato Paste VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomato Paste	Green Snap Beans	Recommended Dietary Allowance
Energy	4% 116kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.37% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	24% 17.3g	6.37% 4.62g	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	11.4% 8.3g	2.7% 1.97g	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	% 8.15g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0.43g	% 0.51g	g per day for Men 19-50 years
Fiber	15.3% 5.8g	10% 3.83g	38g per day for Men 19-50 years
Protein	11% 6.12g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	12% 108μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	15.4% 0.2mg	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	4.25% 17μg	11.7% 46.8μg	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	34.5% 31mg	19.2% 17.3mg	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	40.6% 6.1mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Green Snap Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	53% 4.22mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	13.3% 0.31mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	131% 59μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	17% 118mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	2.8% 104g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Green Snap Beans:

• 5 ounces of Tomato Paste have 2.2 times more Vitamin A, 1.5 times more Vitamin B2, 4.2 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin C and 10.5 times more Vitamin E than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.4 times more Vitamin B1, 1.6 times more Vitamin B5, 2.8 times more Vitamin B9 and 3.8 times more Vitamin K than Canned Tomato Paste.
• Both Canned Tomato Paste as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Green Snap Beans:

• 5 ounces of Tomato Paste have 5.3 times more Copper, 2.9 times more Iron, 1.7 times more Magnesium, 1.4 times more Manganese, 2.2 times more Phosphorus, 4.8 times more Potassium, 8.8 times more Selenium, 9.8 times more Sodium and 2.6 times more Zinc than Green Snap Beans.
• Both Tomato Paste and Green Snap Beans contain similar levels of Calcium per five ounces.
• 5 ounces of Green Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.6 times more Energy, 2.7 times more Carbohydrate, 3.7 times more Sugars, 4.2 times more Fructose, 1.5 times more Fiber and 2.4 times more Protein than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 9.9 times more Omega 3 than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 5 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in five ounces.