Comparing Nutrients in 7 ounces Tomato Paste VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Tomato Paste	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	5.6% 163kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.93g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.87% 0.014g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 37.5g	11.6% 15g	130g per day for Men 19-50 years
Sugars	33.3% 24g	6.08% 4.4g	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	16% 11.6g	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	% 11.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.6g	NA	g per day for Men 19-50 years
Fiber	21.4% 8.14g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15.3% 8.57g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	16.8% 151μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.1mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.64% 0.28mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	6.4% 0.083mg	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	5.95% 24μg	7.44% 29.8μg	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	48.3% 43.5mg	28.4% 25.6mg	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	57% 8.53mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.6μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	80.5% 0.72mg	11% 0.097mg	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	74% 5.9mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	33.2% 0.76mg	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	23.5% 165mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	59% 2012mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	19% 10.5μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	7.8% 117mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	11.4% 1.25mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	3.94% 146g	4.82% 178g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frozen Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomato Paste versus 7 oz of Frozen Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomato Paste vs Frozen Yellow Snap Beans:

• 7 ounces of Tomato Paste have 10.9 times more Vitamin A, 1.7 times more Vitamin B2, 6.2 times more Vitamin B3, 1.7 times more Vitamin B5, 5.1 times more Vitamin B6, 1.7 times more Vitamin C and 86 times more Vitamin E than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 1.7 times more Vitamin B1 and 3.9 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Frozen Yellow Snap Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B5 and Vitamin E
• Both Canned Tomato Paste as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomato Paste vs Frozen Yellow Snap Beans:

• 7 ounces of Tomato Paste have 7.4 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 2.6 times more Phosphorus, 5.5 times more Potassium, 13.3 times more Selenium, 19.7 times more Sodium and 2.4 times more Zinc than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 1.3 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Frozen Yellow Snap Beans contain similar levels of Calcium per seven ounces.
• 7 ounces of Frozen Yellow Snap Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomato Paste have 2.5 times more Energy, 2.5 times more Carbohydrate, 5.5 times more Sugars, 1.5 times more Fiber and 2.4 times more Protein than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 9.4 times more Omega 3 than Canned Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3
• 7 ounces of Frozen Yellow Snap Beans provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Unprepared Frozen Yellow Snap Beans provide inadequate amounts of Omega 6 in seven ounces.