Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	4.07% 118kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	14.6% 19g	130g per day for Men 19-50 years
Sugars	22% 16g	17.8% 13g	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	11.8% 8.53g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 0.091g	NA	g per day for Men 19-50 years
Fiber	12% 4.54g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	19% 0.24mg	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	5.67% 22.7μg	33% 132μg	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	40% 36mg	57.5% 51.7mg	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	25% 3.76mg	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	15.4% 154mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	61.5% 0.55mg	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	75.4% 6.03mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	27.6% 0.64mg	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	13% 91mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.2% 415g	11.4% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Sprouted Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Boiled Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Boiled Sprouted Mung Beans:

• 1 pound of Stewed Canned Tomatoes has 11.9 times more Vitamin E than Boiled Sprouted Mung Beans.
• While 1 lb of Boiled and Drained Sprouted Mung Beans contains 2.9 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 5.8 times more Vitamin B9, 1.4 times more Vitamin C and 9.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin B3 per one pound.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 pound of Boiled Sprouted Mung Beans have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Boiled Sprouted Mung Beans:

• 1 pound of Stewed Canned Tomatoes has 2.8 times more Calcium, 2 times more Iron, 2 times more Potassium and 22.1 times more Sodium than Boiled Sprouted Mung Beans.
• While 1 lb of Boiled and Drained Sprouted Mung Beans contains 2.4 times more Manganese, 1.4 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Sprouted Mung Beans contain similar levels of Copper, Magnesium and Water per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 1 pound of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 1.5 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Boiled Sprouted Mung Beans.
• While 1 lb of Boiled and Drained Sprouted Mung Beans contains 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.