Comparing Nutrients in 300 calories Tomato Paste VS Stir-Fried Mung Beans Sprouts

Weight per 300 calories

• Tomato Paste: 366g
• Stir-Fried Mung Beans Sprouts: 600g

Tomato Paste has 1.6 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Tomato Paste	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	49% 63.5g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	NA	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	30% 11.4g	38g per day for Men 19-50 years
Protein	28.2% 16g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	31% 278μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	60% 0.78mg	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	11% 44μg	105% 420μg	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	89% 80mg	107% 96mg	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	105% 15.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	13% 132mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	170% 1.53mg	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	136% 11mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	76% 1.75mg	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	43.4% 304mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	7.27% 269g	13.7% 506g	3700g per day for Men 19-50 years

Tomato Paste VS Stir-Fried Mung Beans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 300 calories of Tomato Paste vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Tomato Paste have 23.2 times more Vitamin A and 1.6 times more Vitamin B3 than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 3.8 times more Vitamin B1, 1.9 times more Vitamin B2, 6.5 times more Vitamin B5 and 9.6 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B6 and Vitamin C per 300 calories.
• 300 calories of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Tomato Paste have 1.7 times more Calcium, 2.8 times more Potassium, 5.4 times more Selenium and 4 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.3 times more Magnesium, 1.6 times more Manganese, 1.6 times more Phosphorus, 2.3 times more Zinc and 1.9 times more Water than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried Mung Beans Sprouts contain similar levels of Copper and Iron per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.3 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.6 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Paste as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.