Comparing Nutrients in 14 ounces Stir-Fried Mung Beans Sprouts VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Tomato Puree	Recommended Dietary Allowance
Energy	6.84% 198kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	NA	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	20% 7.54g	20% 7.54g	38g per day for Men 19-50 years
Protein	30.5% 17g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	38.5% 0.5mg	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	69.5% 278μg	11% 43.7μg	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	70.6% 63.5mg	46.7% 42mg	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	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Tomato Puree	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	127% 1.14mg	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	94% 7.54mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	29% 0.67mg	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	44.8% 314mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Stir-Fried Mung Beans Sprouts versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stir-Fried Mung Beans Sprouts vs Tomato Puree:

• 14 ounces of Stir-Fried Mung Beans Sprouts have 5.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.3 times more Vitamin B5, 6.4 times more Vitamin B9 and 1.5 times more Vitamin C than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 13 times more Vitamin A than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Tomato Puree provide similar amounts of Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Mung Beans Sprouts vs Tomato Puree:

• 14 ounces of Stir-Fried Mung Beans Sprouts have 1.4 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus and 2.5 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2 times more Potassium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Tomato Puree contain similar levels of Copper, Iron and Water per 14 ounces.
• Both Stir-Fried Sprouted Mung Beans as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Mung Beans Sprouts have 2.6 times more Protein than Tomato Puree.
• Both Stir-Fried Mung Beans Sprouts and Tomato Puree offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• Both Stir-Fried Sprouted Mung Beans as well as Canned Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.