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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	10.6% 14g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	% 3g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.71g	g per day for Men 19-50 years
Fiber	5.22% 2g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	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	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	33% 2.64mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.84% 179g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes vs Green Snap Beans:

• 7 ounces of Stewed Canned Tomatoes have 2 times more Vitamin E than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 3.9 times more Vitamin A, 1.8 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B5, 8.3 times more Vitamin B6, 6.6 times more Vitamin B9, 1.5 times more Vitamin C and 17.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Green Snap Beans:

• 7 ounces of Stewed Canned Tomatoes have 1.6 times more Copper, 1.3 times more Iron and 36.8 times more Sodium than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 2.1 times more Magnesium, 3.7 times more Manganese, 1.9 times more Phosphorus and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans contain similar levels of Calcium, Potassium and Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Fructose than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 23 times more Omega 3, 2.7 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Green Snap Beans offer comparable quantities of Carbohydrate and Sugars per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.