Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Canned Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Canned Yellow Snap Beans	20%	4%	76%

Macro Nutrients

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.22% 0.038g	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	6.87% 8.93g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	2.14% 1.55g	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	6.8% 2.58g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	4.08% 2.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	5.65% 0.073mg	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	16% 63.5μg	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	27.8% 25mg	10.6% 9.53mg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	65% 78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Canned Yellow Snap Beans	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	8.38% 0.075mg	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	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	17.3% 0.4mg	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	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	6.36% 216mg	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	33.2% 498mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	5.23% 0.58mg	11mg per day for Men 19-50 years
Water	5.1% 188g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Canned Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Canned Yellow Snap Beans 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 Canned Yellow Snap Beans:

• 7 ounces of Tomatoes in Juice with Salt have 4 times more Vitamin A, 38.3 times more Vitamin B1, 3.5 times more Vitamin B3, 3 times more Vitamin B6, 2.6 times more Vitamin C and 2 times more Vitamin E than Canned Yellow Snap Beans.
• While 7 oz of Canned Yellow Snap Beans, Solids with Salt contain 4 times more Vitamin B9 and 15.1 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Yellow Snap Beans provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• 7 ounces of Canned Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3 and Vitamin E
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Yellow Snap Beans, Solids 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 Canned Yellow Snap Beans:

• 7 ounces of Tomatoes in Juice with Salt have 1.3 times more Calcium, 1.4 times more Copper and 1.8 times more Potassium than Canned Yellow Snap Beans.
• While 7 oz of Canned Yellow Snap Beans, Solids with Salt contain 1.6 times more Iron, 1.3 times more Magnesium, 2.9 times more Manganese, 2.2 times more Sodium and 2.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Canned Yellow Snap Beans contain similar levels of Phosphorus 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 Canned Yellow Snap Beans, Solids 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 3.3 times more Sugars and 1.5 times more Fiber than Canned Yellow Snap Beans.
• While 7 oz of Canned Yellow Snap Beans, Solids with Salt contain 1.3 times more Carbohydrate and 1.5 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 Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Canned Yellow Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.