Comparing Nutrients in 1 pound Mungo Beans VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Mungo Beans	Tomato Puree	Recommended Dietary Allowance
Energy	53.3% 1547kcal	5.94% 172kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	206% 268g	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	NA	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	218% 83g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	204% 114g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	13% 118μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	9.45% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	41.6% 6.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	245% 980μg	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	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	NA	59.6% 8.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Tomato Puree	Recommended Dietary Allowance
Calcium	62.6% 626mg	8.16% 81.6mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	429% 34.3mg	101% 8.07mg	8mg per day for Men 19-50 years
Magnesium	288% 1211mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	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	246% 1719mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	58.6% 1991mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	8.47% 127mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.32% 49g	10.8% 399g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Tomato Puree per 1 lb

Compare the macro and micronutrient content in 1 lb of Mungo Beans 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 Mungo Beans vs Tomato Puree:

• 1 pound of Mungo Beans has 10.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 19.6 times more Vitamin B9 than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 26 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• Both Mungo Beans and Tomato Puree provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mungo Beans as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Mungo Beans has 7.7 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 11.6 times more Magnesium, 9 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 11.7 times more Selenium, 1.4 times more Sodium and 9.3 times more Zinc than Tomato Puree.
• While 1 lb of Canned Tomato Puree contains 8.1 times more Water than Raw Mungo Beans.
• 1 pound of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mungo Beans has 9 times more Energy, 249.8 times more Omega 3, 6.6 times more Carbohydrate, 9.6 times more Fiber and 15.3 times more Protein than Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Raw Mungo Beans as well as Canned Tomato Puree provide inadequate amounts of Omega 6 in one pound.