Comparing Nutrients in 14 ounces Boiled Mothbeans VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Boiled Mothbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	16% 464kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	7.3% 2.78g	38g per day for Men 19-50 years
Protein	55.4% 31g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	24% 0.31mg	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	142% 568μg	13% 51.6μg	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	4.4% 3.97mg	101% 90mg	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	NA	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	33% 0.3mg	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	156% 12.5mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	18% 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	85% 595mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	7.43% 275g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Mothbeans vs Cooked Ripe Red Tomatoes:

• Boiled Mothbeans have 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 11 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and 22.8 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B6 per 14 oz.
• Both Boiled Mothbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Mothbeans vs Cooked Ripe Red Tomatoes:

• Boiled Mothbeans have 2.2 times more Copper, 4.6 times more Iron, 11.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 1.4 times more Potassium, 5.6 times more Selenium and 4.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Calcium and 1.4 times more Water than Boiled Mothbeans.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mothbeans have 6.5 times more Energy, 45 times more Omega 3, 5.2 times more Carbohydrate and 8.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Boiled Mothbeans as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.