Comparing Nutrients in 300 calories Canned Sprouted Mung Beans VS Stewed Canned Tomatoes

Weight per 300 calories

• Canned Sprouted Mung Beans: 2500g
• Stewed Canned Tomatoes: 1154g

Stewed Canned Ripe Red Tomatoes have 2.2 times more energy per unit of mass than Canned Sprouted Mung Beans, Solids, which is very low in comparison to other foods. Canned Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 300 calories - Canned Sprouted Mung Beans or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Canned Sprouted Mung Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	55% 71.4g	130g per day for Men 19-50 years
Sugars	24% 17.5g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	52.6% 20g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	62.5% 35g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.5% 3.58mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	15% 0.2mg	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	62.5% 250μg	14.4% 57.7μg	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	8.33% 7.5mg	101% 91mg	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	6.67% 1mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	279% 335μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	35% 350mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	436% 3.93mg	144% 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	134% 10.8mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.83mg	29.6% 0.68mg	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	114% 800mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	65% 2403g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Canned Sprouted Mung Beans vs Stewed Canned Tomatoes:

• Canned Sprouted Mung Beans, Solids have 1.4 times more Vitamin B1, 4.3 times more Vitamin B2, 2.7 times more Vitamin B5, 4.1 times more Vitamin B6, 4.3 times more Vitamin B9 and 12.1 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B3, 12.2 times more Vitamin C and 9.6 times more Vitamin E than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Canned Sprouted Mung Beans vs Stewed Canned Tomatoes:

• Canned Sprouted Mung Beans, Solids have 3 times more Copper, 1.6 times more Magnesium, 2.7 times more Manganese, 3.5 times more Phosphorus, 2.2 times more Selenium, 3.6 times more Zinc and 2.3 times more Water than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Iron, 3.5 times more Potassium and 2.4 times more Sodium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Sprouted Mung Beans, Solids have 4.3 times more Omega 3, 1.7 times more Fiber and 3.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.3 times more Omega 6, 1.3 times more Carbohydrate and 2.3 times more Sugars than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
• Both Canned Sprouted Mung Beans, Solids as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.