Comparing Nutrients in 7 ounces Tomatoes VS Yellow Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Tomatoes	Yellow 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	0.25% 0.24g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.27% 0.046g	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	11% 14g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	8.95% 6.5g	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	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	17.8% 6.75g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	14% 0.17mg	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	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	11.3% 0.15mg	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	18.4% 73.4μg	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	36% 32.3mg	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	71.4% 85.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Yellow 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	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	6.7% 0.54mg	25.8% 2.06mg	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	18.5% 0.42mg	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	6.8% 47.6mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12% 415mg	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

Nutrient Comparison: Tomatoes VS Yellow Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Yellow Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Tomatoes have 1.3 times more Vitamin E than Yellow Snap Beans.
• While 7 oz of Raw Yellow Snap Beans contain 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 1.3 times more Vitamin B3, 2.5 times more Vitamin B9 and 5.5 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Tomatoes and Yellow Snap Beans provide similar amounts of Vitamin B6 and Vitamin C per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B5, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 oz of Raw Yellow Snap Beans contain 3.7 times more Calcium, 3.9 times more Iron, 2.3 times more Magnesium, 1.9 times more Manganese, 1.6 times more Phosphorus and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Yellow Snap Beans contain similar levels of Copper, Potassium and Water per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Yellow Snap Beans contain 12 times more Omega 3, 1.8 times more Carbohydrate, 2.8 times more Fiber and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Yellow Snap Beans offer comparable quantities of Sugars per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Omega 3 and Protein
• Both Raw Ripe Red Tomatoes as well as Raw Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Tomatoes VS Yellow Snap Beans

What are the health benefits of Tomatoes compared to Yellow Snap Beans?

Tomatoes are rich in antioxidants like lycopene, vitamin C, and potassium, which can help reduce the risk of chronic diseases such as heart disease and cancer. Yellow snap beans are a good source of fiber, protein, and vitamins A and C, which can support digestion and boost the immune system. Both are nutritious options to include in a balanced vegan diet.

Can I lose weight easier by eating more Tomatoes or Yellow Snap Beans?

Both tomatoes and yellow snap beans are low in calories and high in fiber, making them great choices for weight loss. However, yellow snap beans are slightly lower in calories and higher in fiber compared to tomatoes. Therefore, incorporating more yellow snap beans into your diet may help you lose weight more easily. Remember to focus on overall balanced nutrition and portion control for successful weight loss.

Should I eat more Tomatoes or more Yellow Snap Beans to gain more muscles while training consistently?

Both tomatoes and yellow snap beans are healthy choices, but if your goal is to gain more muscle while training consistently, yellow snap beans would be the better option. Yellow snap beans are a good source of plant-based protein, which is essential for muscle growth and repair. Additionally, they provide important nutrients like fiber, vitamins, and minerals that support overall health and athletic performance. Incorporating a variety of plant-based protein sources like yellow snap beans into your diet can help you reach your muscle-building goals.

What is the environmental impact of producing Tomatoes compared to Yellow Snap Beans?

Tomatoes generally have a higher environmental impact compared to Yellow Snap Beans due to factors such as water usage, pesticide use, and transportation emissions. Tomatoes require more water to grow and are often grown in greenhouses, which can have a higher carbon footprint. Yellow Snap Beans, on the other hand, are often grown outdoors and require less water and fewer pesticides. Overall, choosing locally grown, organic produce can help reduce the environmental impact of both tomatoes and Yellow Snap Beans.