Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Sprouted Mung Beans

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Sprouted Mung Beans: 1667g

Raw Sprouted Mung Beans have 1.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	76% 99g	130g per day for Men 19-50 years
Sugars	95% 69g	95% 69g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	79% 30g	38g per day for Men 19-50 years
Protein	47% 26.4g	90% 50.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	74% 667μg	1.85% 16.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	113% 1.47mg	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	90% 361μg	254% 1017μg	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	704% 633mg	244% 220mg	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	104% 15.6mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	30.6% 306mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	304% 2.73mg	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	236% 19mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	136% 3.13mg	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	111% 778mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	73% 2483mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	71% 2621g	40.7% 1507g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Sprouted Mung Beans:

• Cooked Ripe Red Tomatoes have 40 times more Vitamin A, 1.5 times more Vitamin B6, 2.9 times more Vitamin C and 9.3 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.4 times more Vitamin B1, 3.4 times more Vitamin B2, 1.8 times more Vitamin B5, 2.8 times more Vitamin B9 and 7.1 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B3 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Sprouted Mung Beans:

• Cooked Ripe Red Tomatoes have 1.4 times more Calcium, 1.2 times more Iron, 2.4 times more Potassium, 1.4 times more Selenium, 3.1 times more Sodium and 1.7 times more Water than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Copper, 1.4 times more Magnesium and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Omega 6 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 4.8 times more Omega 3, 1.5 times more Fiber and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.