Comparing Nutrients in 5 ounces Mungo Beans VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Mungo Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	16.7% 483kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	88.5% 1.4g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	0.24% 0.041g	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	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	64% 35.7g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	19.6% 196mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	14% 0.13mg	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	4.6% 0.37mg	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	8.14% 0.19mg	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	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mungo Beans vs Canned Tomatoes with Green Chilies:

• Raw Mungo Beans have 8 times more Vitamin B1, 13.4 times more Vitamin B2, 2.3 times more Vitamin B3, 6.1 times more Vitamin B5, 2.7 times more Vitamin B6 and 24 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A and more Vitamin C than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mungo Beans vs Canned Tomatoes with Green Chilies:

• Raw Mungo Beans have 6.9 times more Calcium, 10.9 times more Copper, 29.1 times more Iron, 24.3 times more Magnesium, 11.6 times more Manganese, 27.1 times more Phosphorus, 9.2 times more Potassium, 20.5 times more Selenium and 25.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 10.6 times more Sodium and 8.7 times more Water than Raw Mungo Beans.

Comparison of macro-nutrients per 5 ounces:

• Raw Mungo Beans have 22.7 times more Energy, 20.5 times more Fat, 999 times more Omega 3, 16.3 times more Carbohydrate and 36.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• Both Raw Mungo Beans as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.