Comparing Nutrients in 14 ounces Tomatoes VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	2.87% 83.3kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	12.8% 16.6g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	15.5% 11.3g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	14.4% 8.06g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	19.3% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	28.8% 115μg	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	60.4% 54.4mg	50.3% 45.2mg	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	14.3% 2.14mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	32.2% 2.58mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	24% 0.56mg	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	13.6% 95mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	17% 1.87mg	11mg per day for Men 19-50 years
Water	10% 375g	10% 371g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.5 times more Vitamin B6, 1.2 times more Vitamin C and 7.7 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.4 times more Vitamin B1, 5.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B5, 1.9 times more Vitamin B9 and 2.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Raw Ripe Red Tomatoes have 2.3 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.1 times more Copper, 2.4 times more Iron, 1.3 times more Magnesium, more Selenium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Sprouted Mung Beans have similar amounts of Calcium, Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.5 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled and Drained Sprouted Mung Beans have similar amounts of Carbohydrate and Sugars per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Energy, Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.