Comparing Nutrients in 14 ounces Canned Sprouted Mung Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Canned Sprouted Mung Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	1.64% 47.6kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.25% 0.24g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.53% 8.5g	11% 14.4g	130g per day for Men 19-50 years
Sugars	3.83% 2.78g	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	9.92% 5.56g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.46% 0.87mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.77% 0.13mg	31.4% 0.41mg	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	9.92% 39.7μg	8.93% 35.7μg	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	1.32% 1.2mg	27.3% 24.6mg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	44.3% 53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	69.2% 0.62mg	39.7% 0.36mg	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	21.3% 1.7mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	22.8% 0.52mg	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	18% 127mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	11% 167mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	10.3% 381g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Sprouted Mung Beans versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Sprouted Mung Beans vs Canned Tomatoes with Green Chilies:

• 14 ounces of Canned Sprouted Mung Beans have 3.7 times more Vitamin B2 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.9 times more Vitamin B3, 3.2 times more Vitamin B6 and 20.7 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 14 ounces.
• 14 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Sprouted Mung Beans, Solids as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Sprouted Mung Beans vs Canned Tomatoes with Green Chilies:

• 14 ounces of Canned Sprouted Mung Beans have 1.7 times more Copper, 1.7 times more Iron, 2.3 times more Phosphorus and 2.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Calcium, 1.8 times more Manganese, 4 times more Potassium and 9.5 times more Sodium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Canned Tomatoes with Green Chilies contain similar levels of Magnesium and Water per 14 ounces.
• 14 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• Both Canned Sprouted Mung Beans, Solids as well as Canned Red Ripe Tomatoes with Green Chilies lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Sprouted Mung Beans have 2 times more Protein than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 1.7 times more Carbohydrate than Canned Sprouted Mung Beans, Solids.
• 14 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Sprouted Mung Beans, Solids as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.