Comparing Nutrients in 1 kilogram Boiled Mung Beans VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Boiled Mung Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.8g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	7% 1.2g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	147% 192g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	27.6% 20g	35% 25.5g	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	NA	18% 13g	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	200% 76g	50% 19g	38g per day for Men 19-50 years
Protein	125% 70.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.77mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	85.4% 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	398% 1590μg	20% 80μg	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	11% 10mg	140% 126mg	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	10% 1.5mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	27% 270mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	175% 14mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	130% 2.98mg	29.6% 0.68mg	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	141% 990mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	78.2% 2660mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	76.4% 8.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	19.6% 727g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Mung Beans vs Tomatoes in Juice with Salt:

• Boiled Mung Beans have 3.5 times more Vitamin B5 and 19.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 3.5 times more Vitamin B1, 1.7 times more Vitamin B6, 12.6 times more Vitamin C and 3.9 times more Vitamin E than Boiled Mung Beans.
• Both Boiled Mung Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B2, Vitamin B3 and Vitamin K per 1 kg.
• Both Boiled Mung Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mung Beans vs Tomatoes in Juice with Salt:

• Boiled Mung Beans have 3 times more Copper, 2.5 times more Iron, 4.8 times more Magnesium, 4.4 times more Manganese, 5.8 times more Phosphorus, 1.4 times more Potassium, 3.6 times more Selenium and 7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 57.5 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• Both Boiled Mung Beans and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mung Beans have 6.6 times more Energy, 5.5 times more Carbohydrate, 4 times more Fiber and 8.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Sugars than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.