Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Cooked Frozen Green Snap Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cooked Frozen Green Snap Beans with Salt	18%	5%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.42% 0.071g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	5.15% 3.73g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	9.16% 0.12mg	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	3.97% 16μg	11.4% 45.6μg	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	27.8% 25mg	9.04% 8.14mg	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	7.8% 1.17mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cooked Frozen Green Snap Beans with Salt	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	25% 0.57mg	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	4.8% 33.7mg	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.1% 188g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cooked Frozen Green Snap Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Cooked Frozen Green Snap Beans with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 16.4 times more Vitamin B1, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.9 times more Vitamin B6, 3.1 times more Vitamin C and 14.8 times more Vitamin E than Cooked Frozen Green Snap Beans with Salt.
• While 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.6 times more Vitamin B2, 2.9 times more Vitamin B9 and 14.7 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Green Snap Beans with Salt provide similar amounts of Vitamin A per seven ounces.
• 7 ounces of Cooked Frozen Green Snap Beans with Salt have insufficient amounts of Vitamin B5 and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Cooked Frozen Green Snap Beans with Salt:

• 7 ounces of Tomatoes in Juice with Salt have 1.2 times more Potassium than Cooked Frozen Green Snap Beans with Salt.
• While 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 1.3 times more Calcium, 1.9 times more Magnesium, 4.2 times more Manganese, 1.7 times more Phosphorus, 2.1 times more Sodium and 2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cooked Frozen Green Snap Beans with Salt contain similar levels of Copper, Iron and Water per seven ounces.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Tomatoes in Juice with Salt have 1.4 times more Sugars than Cooked Frozen Green Snap Beans with Salt.
• While 7 oz of Boiled Frozen Green Snap Beans, drained with Salt contain 11.8 times more Omega 3, 1.9 times more Carbohydrate, 1.6 times more Fiber and 1.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Frozen Green Snap Beans, drained with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.