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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.29% 0.093g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	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	6.12% 7.96g	11.6% 15g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.38% 3.57g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frozen Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	1.54% 14μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	3.37% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	74.4% 89.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frozen Yellow 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	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	17% 1.35mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	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	7.94% 55.6mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	11% 369mg	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	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.82% 178g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 3.4 times more Vitamin A, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6, 1.8 times more Vitamin C and 11.2 times more Vitamin E than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 2.8 times more Vitamin B1, 4.2 times more Vitamin B2 and 16.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Cooked Ripe Red Tomatoes have 1.5 times more Copper than Unprepared Frozen Yellow Snap Beans.
• While Unprepared Frozen Yellow Snap Beans contain 3.8 times more Calcium, 1.3 times more Iron, 2.4 times more Magnesium, 3.7 times more Manganese and 1.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Phosphorus, Potassium and Water per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Selenium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Unprepared Frozen Yellow Snap Beans contain 1.8 times more Energy, 33 times more Omega 3, 1.9 times more Carbohydrate, 4 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Unprepared Frozen Yellow Snap Beans have similar amounts of Sugars per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Unprepared Frozen Yellow Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.