Comparing Nutrients in 14 ounces Tomatoes VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	0.56% 0.095g	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	56% 72.8g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	11% 7.98g	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	67% 25.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	17.7% 0.23mg	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	93% 373μg	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	4.4% 3.97mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	61.3% 0.55mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	71% 1.64mg	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	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10% 375g	7.78% 288g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.4 times more Vitamin B6, 13.7 times more Vitamin C, 3.6 times more Vitamin E and 2.9 times more Vitamin K than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 4.1 times more Vitamin B1, 3.9 times more Vitamin B2, 2.5 times more Vitamin B3, 4.9 times more Vitamin B5 and 6.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Boiled Mungo Beans:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 5.3 times more Calcium, 2.4 times more Copper, 6.5 times more Iron, 5.7 times more Magnesium, 3.6 times more Manganese, 6.5 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Mungo Beans have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Sugars than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 5.8 times more Energy, 111.7 times more Omega 3, 4.7 times more Carbohydrate, 5.3 times more Fiber and 8.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.