Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.56% 103kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	18% 23.6g	130g per day for Men 19-50 years
Sugars	19.3% 14g	22.6% 16.4g	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	19% 7.14g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	27% 0.35mg	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	60.5% 242μg	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	58.2% 52.4mg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	13.5% 135mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	72.3% 0.65mg	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	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	32.4% 0.75mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	17.4% 591mg	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	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.8% 363g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Sprouted Mung Beans:

• Stewed Canned Ripe Red Tomatoes have 9 times more Vitamin A and 8.3 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.3 times more Vitamin B5, 5.2 times more Vitamin B6, 12.2 times more Vitamin B9, 1.7 times more Vitamin C and 13.8 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B3 per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Sprouted Mung Beans:

• Stewed Canned Ripe Red Tomatoes have 2.6 times more Calcium, 1.5 times more Iron, 1.4 times more Potassium and 36.8 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.5 times more Copper, 1.8 times more Magnesium, 3.2 times more Manganese, 2.7 times more Phosphorus and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Mung Beans contain 5.3 times more Omega 3, 1.8 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Sugars per 14 oz.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.