Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Mungo Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	180% 234g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	191% 72.6g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Mungo Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	85.8% 1.1mg	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	13% 51.6μg	214% 857μg	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	101% 90mg	0% 0mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Mungo Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	433% 3.9mg	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	33.7% 2.7mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	264% 6.06mg	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	16% 111mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	115% 3901mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	10% 374g	1.16% 43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Mungo Beans:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• While Raw Mungo Beans contain 7.6 times more Vitamin B1, 11.5 times more Vitamin B2, 2.7 times more Vitamin B3, 7 times more Vitamin B5, 3.6 times more Vitamin B6 and 16.6 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Mungo Beans:

• Cooked Ripe Red Tomatoes have 8.7 times more Water than Raw Mungo Beans.
• While Raw Mungo Beans contain 12.5 times more Calcium, 13.1 times more Copper, 11.1 times more Iron, 29.7 times more Magnesium, 14.5 times more Manganese, 13.5 times more Phosphorus, 4.5 times more Potassium, 16.4 times more Selenium, 3.5 times more Sodium and 23.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Raw Mungo Beans contain 18.9 times more Energy, 14.9 times more Fat, 499.5 times more Omega 3, 14.7 times more Carbohydrate, 26.1 times more Fiber and 26.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Raw Mungo Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.