Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomatoes in Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.32% 0.31g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	3.8% 4.9g	7.6% 9.88g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	% 2.14g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.51g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	10% 3.83g	38g per day for Men 19-50 years
Protein	2% 1.1g	4.63% 2.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	5.5% 49.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	11.3% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	6.5% 1.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	50.8% 61μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	18.2% 1.46mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	8.8% 299mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.63% 134g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Green Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt vs Green Snap Beans:

• 5 ounces of Tomatoes in Juice with Salt have 7 times more Vitamin B1 and 1.4 times more Vitamin E than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.8 times more Vitamin A, 1.9 times more Vitamin B2, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 4.1 times more Vitamin B9 and 16.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Green Snap Beans provide similar amounts of Vitamin B3 and Vitamin C per five ounces.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt 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 Tomatoes in Juice with Salt vs Green Snap Beans:

• 5 ounces of Tomatoes in Juice with Salt have 19.2 times more Sodium than Green Snap Beans.
• While 5 oz of Raw Green Snap Beans contain 1.3 times more Copper, 1.8 times more Iron, 2.5 times more Magnesium, 3.2 times more Manganese, 2.2 times more Phosphorus and 2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Green Snap Beans contain similar levels of Calcium, Potassium and Water per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Green Snap Beans contain 17.3 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars, 1.4 times more Fiber and 2.3 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.