Comparing Nutrients in 300 calories TomatoesVS Canned Green Snap Beans

Weight per 300 calories

Tomatoes

1667g

Canned Green Snap Beans

1364g

Both foods have similar energy densities which is very low in comparison to other foods.

Which food has more nutrients per 300 calories - Tomatoes or Canned Green Snap Beans?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Canned Green Snap Beans

17%

16%

67%

300 kcal ▼

Macro Nutrients

Tomatoesvs Canned Green Snap Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.44%3.33g

Fat

6.47%6.27g

3.33 gvs6.27 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.46%0.47g

Saturated Fat

4.4%1.4g

0.47 gvs1.4 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.13%0.05g

Omega 3

124%1.98g

0.05 gvs1.98 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.84%1.33g

Omega 6

7.14%1.2g

1.33 gvs1.2 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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50%65g

Carbohydrate

45.3%59g

65 gvs59 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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60.5%44g

Sugars

14.7%10.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

44 gvs10.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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31.5%23g

Fructose

6.2%4.5g

≤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]

23 gvs4.5 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%21g

Glucose

%3.95g

21 gvs3.95 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

%2.2g

0 gvs2.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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52.6%20g

Fiber

68%26g

20 gvs26 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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26%14.7g

Protein

27.3%15.3g

14.7 gvs15.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Tomatoesvs Canned Green Snap Beans

77.8%700μg

Vitamin A

27.3%245μg

RAE, retinol activity equivalents

700 μgvs245 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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51.4%0.62mg

Vitamin B1

18%0.22mg

Thiamine

0.62 mgvs0.22 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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24.4%0.32mg

Vitamin B2

48.3%0.63mg

Riboflavin

0.32 mgvs0.63 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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62%9.9mg

Vitamin B3

17.6%2.8mg

Niacin, nicotinic acid, niacinamide

9.9 mgvs2.8 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.7%1.5mg

Vitamin B5

54.5%2.73mg

Pantothenic acid

1.5 mgvs2.73 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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103%1.33mg

Vitamin B6

31.5%0.41mg

Pyridoxine

1.33 mgvs0.41 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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26%7.8μg

Vitamin B7

Biotin

7.8 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.5%250μg

Vitamin B9

95%382μg

Folates and Folic Acid

250 μgvs382 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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254%228mg

Vitamin C

42.4%38mg

Ascorbic acid

228 mgvs38 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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60%9mg

Vitamin E

2.73%0.41mg

Tocopherols and Tocotrienols

9 mgvs0.41 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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110%132μg

Vitamin K

442%530μg

Phytomenadione or phylloquinone

132 μgvs530 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Canned Green Snap Beans

16.7%167mg

Calcium

52%518mg

167 mgvs518 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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109%0.98mg

Copper

51.5%0.46mg

0.98 mgvs0.46 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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0.96%38.3μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

38.3 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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56.3%4.5mg

Iron

181%14.5mg

4.5 mgvs14.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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43.7%183mg

Magnesium

42.2%177mg

183 mgvs177 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82.6%1.9mg

Manganese

97%2.22mg

1.9 mgvs2.22 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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57%400mg

Phosphorus

39%273mg

400 mgvs273 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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116%3950mg

Potassium

38.5%1309mg

3950 mgvs1309 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

9.9%5.45μg

0 μgvs5.45 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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5.56%83.3mg

Sodium

1.8%27.3mg

83.3 mgvs27.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.8%2.83mg

Zinc

24.8%2.73mg

2.83 mgvs2.73 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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42.6%1575g

Water

34.4%1273g

1575 gvs1273 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Tomatoes vs Canned Green Snap Beans:

Raw Ripe Red Tomatoes have 2.9 times more Vitamin A, 2.8 times more Vitamin B1, 3.5 times more Vitamin B3, 3.3 times more Vitamin B6, 6 times more Vitamin C and 22 times more Vitamin E than Drained Solids of Canned Green Snap Beans without Salt .
While Drained Solids of Canned Green Snap Beans without Salt contain 2 times more Vitamin B2, 1.8 times more Vitamin B5, 1.5 times more Vitamin B9 and 4 times more Vitamin K than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Canned Green Snap Beans:

Raw Ripe Red Tomatoes have 2.1 times more Copper, 1.5 times more Phosphorus, 3 times more Potassium, 3.1 times more Sodium and 1.2 times more Water than Drained Solids of Canned Green Snap Beans without Salt .
While Drained Solids of Canned Green Snap Beans without Salt contain 3.1 times more Calcium, 3.2 times more Iron and more Selenium than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Magnesium, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Raw Ripe Red Tomatoes have 4.1 times more Sugars and 5.1 times more Fructose than Drained Solids of Canned Green Snap Beans without Salt .
While Drained Solids of Canned Green Snap Beans without Salt contain 1.9 times more Fat, 3 times more Saturated Fat, 39.5 times more Omega 3 and 1.3 times more Fiber than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Drained Solids of Canned Green Snap Beans without Salt have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
Both Raw Ripe Red Tomatoes as well as Drained Solids of Canned Green Snap Beans without Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

TomatoesVS Cooked Ripe Red TomatoesCanned Green Snap BeansVS Cooked Ripe Red TomatoesTomatoesVS Frozen Yellow Snap BeansCanned Green Snap BeansVS Frozen Yellow Snap Beans

Compare Foods

Comparing Nutrients in 300 calories TomatoesVS Canned Green Snap Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Tomatoes or Canned Green Snap Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: