Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	6.2% 180kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	141% 183g	130g per day for Men 19-50 years
Sugars	34.3% 25g	27.7% 20g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	168% 64g	38g per day for Men 19-50 years
Protein	17% 9.5g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	44.6% 0.58mg	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	32.5% 130μg	235% 940μg	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	253% 228mg	11% 10mg	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	37.3% 5.6mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	11% 110mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	154% 1.4mg	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	85% 6.8mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	179% 4.12mg	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	40% 280mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	19.6% 725g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Boiled Mungo Beans:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 1.4 times more Vitamin B6, 22.8 times more Vitamin C and 3.7 times more Vitamin E than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 4.2 times more Vitamin B1, 3.4 times more Vitamin B2, 2.8 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Mungo Beans have similar amounts of Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Boiled Mungo Beans:

• Cooked Ripe Red Tomatoes have 1.3 times more Water than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 4.8 times more Calcium, 1.9 times more Copper, 2.6 times more Iron, 7 times more Magnesium, 3.9 times more Manganese, 5.6 times more Phosphorus, 5 times more Selenium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Mungo Beans have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 1.2 times more Sugars than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 5.8 times more Energy, 167.5 times more Omega 3, 4.6 times more Carbohydrate, 9.1 times more Fiber and 7.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.