Comparing Nutrients in 7 ounces Tomatoes VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	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	0.93% 0.16g	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	5.94% 7.7g	10.6% 14g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	% 3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.71g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	14% 5.36g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Green Snap Beans	Recommended Dietary Allowance
Calcium	2% 20mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	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	5.07% 188g	4.84% 179g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Green Snap Beans:

• Raw Ripe Red Tomatoes have 1.3 times more Vitamin E than Raw Green Snap Beans.
• While Raw Green Snap Beans contain 2.2 times more Vitamin B1, 5.5 times more Vitamin B2, 2.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.2 times more Vitamin B9 and 5.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Vitamin A, Vitamin B3 and Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Green Snap Beans:

• Raw Green Snap Beans contain 3.7 times more Calcium, 3.8 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus, more Selenium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Copper, Potassium and Water per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Green Snap Beans contain 1.7 times more Energy, 23 times more Omega 3, 1.8 times more Carbohydrate, 2.3 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Green Snap Beans have similar amounts of Sugars and Fructose per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Green Snap Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.