Comparing Nutrients in 7 ounces Canned Green Snap Beans with Liquids and Salt VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Canned Green Snap Beans with Liquids and Salt	16%	9%	75%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Green Snap Beans with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	6.82% 0.11g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.41% 0.069g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5% 6.5g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	3.42% 2.5g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.22% 2g	38g per day for Men 19-50 years
Protein	2.55% 1.43g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Canned Green Snap Beans with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.87% 25.8μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.58% 0.06mg	2.6% 0.034mg	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	13% 51.6μg	2.5% 9.92μg	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	4.85% 4.37mg	17.4% 15.7mg	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	0.26% 0.04mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	48% 57.5μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Green Snap Beans with Liquids and Salt	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	24.7% 0.22mg	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	25.3% 2.02mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	6.14% 25.8mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	5.1% 0.12mg	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	5.1% 35.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	5.37% 183mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	5.1% 189g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Green Snap Beans with Liquids and Salt VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Green Snap Beans with Liquids and Salt versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Green Snap Beans with Liquids and Salt vs Stewed Canned Tomatoes:

• 7 ounces of Canned Green Snap Beans with Liquids and Salt have 1.8 times more Vitamin B6, 5.2 times more Vitamin B9 and 12.1 times more Vitamin K than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B3, 3.6 times more Vitamin C and 41.5 times more Vitamin E than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Stewed Canned Tomatoes provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Green Snap Beans with Liquids and Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin E
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Green Snap Beans with Liquids and Salt vs Stewed Canned Tomatoes:

• 7 ounces of Canned Green Snap Beans with Liquids and Salt have 3.5 times more Manganese and 2.1 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 3 times more Copper, 1.3 times more Iron and 2.3 times more Potassium than Canned Green Snap Beans Solids and Liquids with Salt.
• Both Canned Green Snap Beans with Liquids and Salt and Stewed Canned Tomatoes contain similar levels of Calcium, Magnesium, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Green Snap Beans with Liquids and Salt have 18.3 times more Omega 3 and 1.5 times more Fiber than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Carbohydrate and 2.8 times more Sugars than Canned Green Snap Beans Solids and Liquids with Salt.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Canned Green Snap Beans Solids and Liquids with Salt as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.