Comparing Nutrients in 1 kilogram Mungo Beans VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Mungo Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	118% 3410kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	624% 10g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	454% 590g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	482% 183g	26.3% 10g	38g per day for Men 19-50 years
Protein	450% 252g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.54mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.06mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	13% 0.17mg	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	540% 2160μg	12.5% 50μg	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	0% 0mg	87.8% 79mg	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	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	138% 1380mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	1090% 9.8mg	124% 1.12mg	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	946% 75.7mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	636% 2670mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	25.7% 0.59mg	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	541% 3790mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	289% 9830mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	305% 33.5mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.9% 108g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Mungo Beans vs Stewed Canned Tomatoes:

• Raw Mungo Beans have 5.9 times more Vitamin B1, 7.3 times more Vitamin B2, 2 times more Vitamin B3, 7.9 times more Vitamin B5, 16.5 times more Vitamin B6 and 43.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Mungo Beans vs Stewed Canned Tomatoes:

• Raw Mungo Beans have 4.1 times more Calcium, 8.8 times more Copper, 5.7 times more Iron, 22.3 times more Magnesium, 25.9 times more Manganese, 19 times more Phosphorus, 4.7 times more Potassium, 13.7 times more Selenium and 19.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 5.8 times more Sodium and 8.5 times more Water than Raw Mungo Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw Mungo Beans have 13.1 times more Energy, 8.6 times more Fat, 333 times more Omega 3, 9.5 times more Carbohydrate, 18.3 times more Fiber and 27.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Raw Mungo Beans as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.