Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Frozen Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Frozen Green Snap Beans	18%	5%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	1.9% 55.6kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.35% 0.34g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.27% 0.087g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.83% 0.093g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.42% 0.071g	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	9.85% 12.8g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	5.15% 3.73g	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	15.7% 5.95g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	5.3% 2.96g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	5.8% 0.069mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	4.75% 0.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.94% 0.097mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.16% 0.12mg	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	11.4% 45.6μg	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	50.3% 45.2mg	9.04% 8.14mg	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	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	63% 75.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Frozen Green Snap Beans	Recommended Dietary Allowance
Calcium	2.2% 22mg	8.33% 83.3mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	13% 0.12mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	8.98% 37.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	25% 0.57mg	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	8.22% 57.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	9.3% 316mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Frozen Green Snap Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Frozen Green Snap Beans:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6, 5.6 times more Vitamin C and 14 times more Vitamin E than Boiled Frozen Green Snap Beans.
• While 7 oz of Drained Boiled Frozen Green Snap Beans without Salt contain 4.1 times more Vitamin B2, 1.8 times more Vitamin B9 and 13.6 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Green Snap Beans provide similar amounts of Vitamin A and Vitamin B1 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Boiled Frozen Green Snap Beans have insufficient amounts of Vitamin B5 and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Drained Boiled Frozen Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Frozen Green Snap Beans:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Copper and 1.4 times more Potassium than Boiled Frozen Green Snap Beans.
• While 7 oz of Drained Boiled Frozen Green Snap Beans without Salt contain 3.8 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Frozen Green Snap Beans contain similar levels of Iron, Phosphorus and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Drained Boiled Frozen Green Snap Beans without Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Sugars than Boiled Frozen Green Snap Beans.
• While 7 oz of Drained Boiled Frozen Green Snap Beans without Salt contain 23.5 times more Omega 3, 1.6 times more Carbohydrate, 4.3 times more Fiber and 1.6 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Drained Boiled Frozen Green Snap Beans without Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.