Comparing Nutrients in 1 pound Canned Tomatoes with Green Chilies VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.35% 68kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	9.55% 3.63g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	9.07% 91mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	11.6% 427g	11.4% 424g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Boiled Sprouted Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Boiled Sprouted Mung Beans:

• 1 pound of Canned Tomatoes with Green Chilies has 20 times more Vitamin A and 1.9 times more Vitamin B6 than Boiled Sprouted Mung Beans.
• While 1 lb of Boiled and Drained Sprouted Mung Beans contains 1.5 times more Vitamin B1, 5.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.6 times more Vitamin B5, 3.2 times more Vitamin B9 and 1.8 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Boiled Sprouted Mung Beans have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Tomatoes with Green Chilies vs Boiled Sprouted Mung Beans:

• 1 pound of Canned Tomatoes with Green Chilies has 1.7 times more Calcium and 40.1 times more Sodium than Boiled Sprouted Mung Beans.
• While 1 lb of Boiled and Drained Sprouted Mung Beans contains 1.4 times more Copper, 2.5 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus and 3.6 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Sprouted Mung Beans contain similar levels of Manganese, Potassium and Water per one pound.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 1 pound of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies 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 lb of Boiled and Drained Sprouted Mung Beans contains 2.9 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Boiled Sprouted Mung Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.