Comparing Nutrients in 5 ounces Mungo Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Energy	16.7% 483kcal	14.8% 428kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.64% 0.62g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.27% 0.088g	32g per day for Men 19-50 years
Omega 3	88.5% 1.4g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	1.43% 0.24g	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	81.4% 106g	130g per day for Men 19-50 years
Sugars	NA	86% 62.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	68.3% 26g	61.5% 23.4g	38g per day for Men 19-50 years
Protein	64% 35.7g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	136% 1222μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	81% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	107% 5.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	50% 0.65mg	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	42.5% 170μg	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	184% 165mg	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	116% 17.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	57.6% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	19.6% 196mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	195% 1.76mg	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% 10.7mg	80.8% 6.46mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	60% 252mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	120% 2.77mg	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	59.7% 418mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	80.3% 2731mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	12.7% 190mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	22% 2.42mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.12% 4.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Tomato Powder per 5 oz

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

Lets compare vitamin content per 5 ounces of Mungo Beans vs Tomato Powder:

• 5 ounces of Mungo Beans have 1.8 times more Vitamin B9 than Tomato Powder.
• While 5 oz of Tomato Powder contain 862 times more Vitamin A, 3.3 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6 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 Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mungo Beans vs Tomato Powder:

• 5 ounces of Mungo Beans have 1.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 2 times more Zinc than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.3 times more Copper, 1.3 times more Manganese, 2 times more Potassium and 3.5 times more Sodium than Raw Mungo Beans.
• Both Mungo Beans and Tomato Powder contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mungo Beans have 142.7 times more Omega 3 and 2 times more Protein than Tomato Powder.
• While 5 oz of Tomato Powder contain 1.3 times more Carbohydrate than Raw Mungo Beans.
• Both Mungo Beans and Tomato Powder offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Mungo Beans as well as Tomato Powder provide inadequate amounts of Omega 6 in five ounces.