Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Frozen Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frozen Yellow Snap Beans	18%	5%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	9.45% 12.3g	11.6% 15g	130g per day for Men 19-50 years
Sugars	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	2% 18μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	33% 2.64mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	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	5.67% 39.7mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	11% 369mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.82% 178g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin B3, 1.3 times more Vitamin B5 and 16.6 times more Vitamin E than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 2.2 times more Vitamin B1, 2.6 times more Vitamin B2, 2.5 times more Vitamin B6, 3 times more Vitamin B9, 1.6 times more Vitamin C and 18.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Frozen Yellow Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Stewed Canned Tomatoes have 2.3 times more Copper, 1.5 times more Iron and 73.7 times more Sodium than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 1.8 times more Magnesium, 6.5 times more Manganese, 1.6 times more Phosphorus and 1.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Yellow 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 Unprepared Frozen Yellow Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 1.6 times more Sugars than Frozen Yellow Snap Beans.
• While 7 oz of Unprepared Frozen Yellow Snap Beans contain 22 times more Omega 3, 2.8 times more Fiber and 2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Frozen Yellow Snap Beans offer comparable quantities of Carbohydrate 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 Unprepared Frozen Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.