Comparing Nutrients in 7 ounces Tomato Juice with Salt VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Energy	1.16% 33.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.59% 0.58g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.038g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.4% 7g	10.6% 14g	130g per day for Men 19-50 years
Sugars	7.06% 5.1g	8.92% 6.47g	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	3.64% 2.64g	3.8% 2.76g	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	% 2.5g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	2.1% 0.79g	14% 5.36g	38g per day for Men 19-50 years
Protein	3% 1.7g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.07% 45.6μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.35% 1.34mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.7% 0.14mg	21.5% 0.28mg	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	9.92% 39.7μg	16.4% 65.5μg	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	155% 139mg	27% 24.2mg	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	4.23% 0.64mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.8% 4.56μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	9.26% 0.083mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.34% 13.7μg	0.94% 37.7μg	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	9.67% 0.77mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.4% 37.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	33.5% 502mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	2% 0.22mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Green Snap Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Juice with Salt vs Green Snap Beans:

• 7 ounces of Tomato Juice with Salt have 1.2 times more Vitamin B1 and 5.7 times more Vitamin C than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 1.5 times more Vitamin A, 1.3 times more Vitamin B2, 2 times more Vitamin B6, 1.7 times more Vitamin B9, 1.3 times more Vitamin E and 18.7 times more Vitamin K than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Green Snap Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Juice with Salt vs Green Snap Beans:

• 7 ounces of Tomato Juice with Salt have 42.2 times more Sodium than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 3.7 times more Calcium, 1.6 times more Copper, 2.6 times more Iron, 2.3 times more Magnesium, 3.2 times more Manganese, 2 times more Phosphorus and 2.2 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Green Snap Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans lack sufficient amounts of Fluoride and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Green Snap Beans contain 13.8 times more Omega 3, 2 times more Carbohydrate, 1.3 times more Sugars, 6.8 times more Fiber and 2.2 times more Protein than Canned Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Omega 3, Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.