Comparing Nutrients in 5 ounces Mungo Beans VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Mungo Beans	Tomato Paste	Recommended Dietary Allowance
Energy	16.7% 483kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.44% 0.14g	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	1.27% 0.22g	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	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	68.3% 26g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	64% 35.7g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	23.6% 0.31mg	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	4.25% 17μg	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	34.5% 31mg	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	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Tomato Paste	Recommended Dietary Allowance
Calcium	19.6% 196mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	57.5% 0.52mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	18.6% 0.43mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	42.3% 1437mg	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	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Tomato Paste per 5 oz

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

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

• 5 ounces of Mungo Beans have 4.6 times more Vitamin B1, 1.7 times more Vitamin B2, 6.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 18 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2.1 times more Vitamin B3 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 Paste have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Mungo Beans have 3.8 times more Calcium, 2.7 times more Copper, 2.5 times more Iron, 6.4 times more Magnesium, 5.1 times more Manganese, 4.6 times more Phosphorus, 1.5 times more Selenium and 5.3 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 1.6 times more Sodium than Raw Mungo Beans.
• Both Mungo Beans and Tomato Paste contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mungo Beans have 4.2 times more Energy, 142.7 times more Omega 3, 3.1 times more Carbohydrate, 4.5 times more Fiber and 5.8 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3
• Both Raw Mungo Beans as well as Canned Tomato Paste provide inadequate amounts of Omega 6 in five ounces.