Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Canned Green Snap Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Canned Green Snap Beans with Liquids	18%	5%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.2% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	2.83% 1.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	8.93% 35.7μg	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	50.3% 45.2mg	7.5% 6.75mg	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	7.4% 1.1mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Canned Green Snap Beans with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	15.4% 0.14mg	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	17% 1.35mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	29% 0.66mg	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	7.94% 55.6mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	5.37% 183mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.06% 187g	5.08% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Canned Green Snap Beans with Liquids per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Canned Green Snap Beans with Liquids:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.2 times more Vitamin B5, 2.6 times more Vitamin B6, 6.7 times more Vitamin C and 4 times more Vitamin E than Canned Green Snap Beans with Liquids.
• While 7 oz of Canned Green Snap Beans Solids and Liquids contain 2.3 times more Vitamin B2 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Canned Green Snap Beans with Liquids have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Canned Green Snap Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Canned Green Snap Beans with Liquids:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Phosphorus and 2.4 times more Potassium than Canned Green Snap Beans with Liquids.
• While 7 oz of Canned Green Snap Beans Solids and Liquids contain 2.2 times more Calcium, 1.3 times more Iron, 1.4 times more Magnesium and 3.2 times more Manganese than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Snap Beans with Liquids contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium
• Both Cooked Ripe Red Tomatoes as well as Canned Green Snap Beans Solids and Liquids lack sufficient amounts of Selenium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Green Snap Beans Solids and Liquids contain 16 times more Omega 3 and 2.1 times more Fiber than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Canned Green Snap Beans with Liquids offer comparable quantities of Carbohydrate per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Fiber
• Both Cooked Ripe Red Tomatoes as well as Canned Green Snap Beans Solids and Liquids provide inadequate amounts of Energy, Omega 6 and Protein in seven ounces.