Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.6% 46.8kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	5.85% 0.094g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	8.26% 10.7g	130g per day for Men 19-50 years
Sugars	NA	4.34% 3.15g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	4.56% 2.55g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	4.42% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	2.4% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	4.58% 0.06mg	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	3.2% 12.8μg	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	9.76% 8.8mg	20.3% 18.3mg	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	NA	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53% 63.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	7.7% 0.069mg	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	4.6% 0.37mg	15.2% 1.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	23.7% 0.55mg	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	2.83% 20mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	3.35% 0.37mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.44% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frozen Yellow Snap Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Frozen Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Frozen Yellow Snap Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.9 times more Vitamin A, 1.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2.5 times more Vitamin B6 than Frozen Yellow Snap Beans.
• While 5 oz of Unprepared Frozen Yellow Snap Beans contain 2.9 times more Vitamin B1, 4.8 times more Vitamin B2, 1.7 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin A and Vitamin B5
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Frozen Yellow Snap Beans:

• 5 ounces of Canned Tomatoes with Green Chilies have 1.8 times more Copper and 133.7 times more Sodium than Frozen Yellow Snap Beans.
• While 5 oz of Unprepared Frozen Yellow Snap Beans contain 2.1 times more Calcium, 3.3 times more Iron, 2 times more Magnesium, 2.9 times more Manganese, 2.3 times more Phosphorus, 1.7 times more Potassium and 2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frozen Yellow Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unprepared Frozen Yellow Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Unprepared Frozen Yellow Snap Beans contain 66 times more Omega 3, 2.1 times more Carbohydrate and 2.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Unprepared Frozen Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.