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

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Sprouted Mung Beans: 1000g

Both foods have similar energy densities which is very low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	57% 41.3g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	47.4% 18g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	67.7% 0.88mg	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	14.4% 57.7μg	153% 610μg	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	101% 91mg	147% 132mg	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	64% 9.58mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	39.2% 392mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	182% 1.64mg	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	192% 15.3mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	81.7% 1.88mg	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	33% 231mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	24.4% 904g	3700g per day for Men 19-50 years

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

• Stewed Canned Ripe Red Tomatoes have 10.4 times more Vitamin A and 9.6 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.6 times more Vitamin B1, 3.1 times more Vitamin B2, 2.9 times more Vitamin B5, 4.5 times more Vitamin B6, 10.6 times more Vitamin B9, 1.4 times more Vitamin C and 11.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B3 per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Stewed Canned Ripe Red Tomatoes have 3 times more Calcium, 1.7 times more Iron, 1.6 times more Potassium and 42.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Copper, 1.5 times more Magnesium, 2.8 times more Manganese, 2.3 times more Phosphorus and 2.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Selenium and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes have 2 times more Omega 6 and 1.2 times more Carbohydrate than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 4.6 times more Omega 3, 1.6 times more Fiber and 2.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Energy and Sugars per 300 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.