Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Stewed Canned Tomatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.56% 103kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	32.3% 42g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	39.7% 0.52mg	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	4.96% 20μg	69.5% 278μg	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	35% 31.4mg	70.6% 63.5mg	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	22% 3.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	112% 1mg	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	66% 5.28mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	50.4% 1.16mg	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	11.3% 79.4mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Stir-Fried Mung Beans Sprouts per 14 oz

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

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Stir-Fried Mung Beans Sprouts:

• 14 oz of Stir-Fried Sprouted Mung Beans contain 3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 4.9 times more Vitamin B5, 7.6 times more Vitamin B6, 14 times more Vitamin B9 and 2 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Stewed Canned Ripe Red Tomatoes as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Stewed Canned Tomatoes have 2.6 times more Calcium and 24.6 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 2.3 times more Copper, 1.4 times more Iron, 2.8 times more Magnesium, 4.9 times more Manganese, 4 times more Phosphorus and 5.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Stir-Fried Mung Beans Sprouts contain similar levels of Potassium and Water per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Stir-Fried Sprouted Mung Beans contain 1.7 times more Carbohydrate, 1.9 times more Fiber and 4.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.