Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Canned Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Canned Green Snap Beans	17%	15%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	16.2% 0.26g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	9.63% 7g	3.94% 2.86g	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	5.15% 3.73g	1.7% 1.23g	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	% 3.23g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.36g	g per day for Men 19-50 years
Fiber	5.22% 2g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	3.72% 2.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	2.55% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	4.58% 0.06mg	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	2.5% 9.92μg	12% 47.6μg	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	17.4% 15.7mg	6.17% 5.56mg	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	11% 1.65mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	64.3% 77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Canned Green Snap Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	8.6% 0.077mg	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	33% 2.64mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	15% 0.35mg	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	5.67% 39.7mg	6.24% 43.7mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	35.5% 532mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	4.9% 182g	5% 186g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Canned Green Snap Beans per 7 oz

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

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

• 7 ounces of Stewed Canned Tomatoes have 2.9 times more Vitamin B1, 3.5 times more Vitamin B3, 2.8 times more Vitamin C and 27.7 times more Vitamin E than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 2 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B5, 1.8 times more Vitamin B6, 4.8 times more Vitamin B9 and 16.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 7 ounces of Canned Green Snap Beans have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Canned Green Snap Beans:

• 7 ounces of Stewed Canned Tomatoes have 2.9 times more Copper, 1.5 times more Iron and 2.2 times more Potassium than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Canned Green Snap Beans contain similar levels of Calcium, Magnesium, Phosphorus, Sodium and Water per seven ounces.
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.5 times more Carbohydrate, 2.4 times more Sugars and 3 times more Fructose than Canned Green Snap Beans.
• While 7 oz of Canned Green Snap Beans, Solids with Salt contain 43.7 times more Omega 3 and 1.9 times more Fiber than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3
• Both Stewed Canned Ripe Red Tomatoes as well as Canned Green Snap Beans, Solids with Salt provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.