Comparing Nutrients in 5 ounces Mungo Beans VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Mungo Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	16.7% 483kcal	0.83% 24kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.084% 0.027g	32g per day for Men 19-50 years
Omega 3	88.5% 1.4g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.18% 0.031g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	3.85% 5g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.66g	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	2.6% 1.9g	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	% 1.77g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.3% 26g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	64% 35.7g	2.15% 1.2g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.62% 32.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	8.5% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.96% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	7.63% 0.099mg	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	76.5% 306μg	7.1% 28.3μg	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	0% 0mg	110% 99mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.7% 3.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	19.6% 196mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	6.6% 0.06mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.24% 9.8μg	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% 10.7mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	4.2% 0.096mg	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	76.7% 537mg	3.85% 27mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	9.05% 308mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	24% 359mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	1.4% 0.16mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Tomato Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Mungo Beans versus 5 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Mungo Beans vs Tomato Juice with Salt:

• 5 ounces of Mungo Beans have 2.7 times more Vitamin B1, 3.3 times more Vitamin B2, 2.2 times more Vitamin B3, 4 times more Vitamin B6 and 10.8 times more Vitamin B9 than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• 5 ounces of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mungo Beans as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mungo Beans vs Tomato Juice with Salt:

• 5 ounces of Mungo Beans have 13.8 times more Calcium, 23.4 times more Copper, 19.4 times more Iron, 24.3 times more Magnesium, 22.5 times more Manganese, 19.9 times more Phosphorus, 4.5 times more Potassium, 16.4 times more Selenium and 30.5 times more Zinc than Tomato Juice with Salt.
• While 5 oz of Canned Tomato Juice with Salt contain 6.7 times more Sodium and 8.7 times more Water than Raw Mungo Beans.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mungo Beans have 20.1 times more Energy, 199.8 times more Omega 3, 16.7 times more Carbohydrate, 45.8 times more Fiber and 29.7 times more Protein than Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Raw Mungo Beans as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 6 in five ounces.