Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Canned Seasoned Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Seasoned Snap Beans	17%	9%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.2% 0.064g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.33% 0.055g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	3.8% 4.95g	130g per day for Men 19-50 years
Sugars	6.9% 5g	NA	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	3.68% 2.66g	NA	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	2.1% 1.18g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	2.06% 0.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.78% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	4.8% 0.062mg	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	1.77% 7.1μg	6.38% 25.5μg	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	12.4% 11mg	4.9% 4.4mg	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	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Seasoned Snap Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	9.45% 0.085mg	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	23.6% 1.9mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	19.2% 0.44mg	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	4.05% 28.3mg	3.24% 22.7mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	3.88% 132mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	35.2% 529mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Seasoned Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Canned Seasoned Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.5 times more Vitamin C than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 2.9 times more Vitamin A, 1.4 times more Vitamin B2, 2.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 5 ounces of Canned Seasoned Snap Beans have insufficient amounts of Vitamin B3 and Vitamin B5
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Seasoned Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Calcium, 1.9 times more Copper, 2.8 times more Iron, 1.3 times more Phosphorus and 2.2 times more Potassium than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 5.3 times more Manganese and 1.7 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Seasoned Snap Beans contain similar levels of Magnesium and Water per five ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Seasoned Snap Beans lack sufficient amounts of Selenium and Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Carbohydrate than Canned Seasoned Snap Beans.
• While 5 oz of Canned Seasoned Snap Beans contain 21 times more Omega 3 and 1.5 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Seasoned Snap Beans provide inadequate amounts of Energy, Omega 6 and Protein in five ounces.