Comparing Nutrients in 1 pound Boiled Mungo Beans with Salt VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Boiled Mungo Beans with Salt	Tomato Puree	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	30.2% 22g	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	15% 10.8g	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	% 11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Tomato Puree	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	44% 0.57mg	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	107% 426μg	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	5.04% 4.54mg	53.4% 48mg	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	4.54% 0.68mg	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Tomato Puree	Recommended Dietary Allowance
Calcium	24% 240mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	145% 1.3mg	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	99% 7.94mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	33.3% 0.77mg	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	101% 708mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.9% 329g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Mungo Beans with Salt versus 1 lb of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Mungo Beans with Salt vs Tomato Puree:

• 1 pound of Boiled Mungo Beans with Salt has 6 times more Vitamin B1 and 8.5 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 13 times more Vitamin A, 2.2 times more Vitamin B6, 10.6 times more Vitamin C, 13.1 times more Vitamin E and 1.3 times more Vitamin K than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Tomato Puree provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one pound.
• 1 pound of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Mungo Beans with Salt as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mungo Beans with Salt vs Tomato Puree:

• 1 pound of Boiled Mungo Beans with Salt has 2.9 times more Calcium, 2.7 times more Magnesium, 2.4 times more Manganese, 3.9 times more Phosphorus, 3.6 times more Selenium, 8.7 times more Sodium and 2.3 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.1 times more Copper and 1.9 times more Potassium than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Tomato Puree contain similar levels of Iron per one pound.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Mungo Beans with Salt has 2.8 times more Energy, 83.8 times more Omega 3, 2 times more Carbohydrate, 3.4 times more Fiber and 4.6 times more Protein than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 2.4 times more Sugars than Boiled Mungo Beans with Salt.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Boiled Mungo Beans with Salt as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.