Comparing Nutrients in 5 ounces Tomato Powder VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Tomato Powder	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	14.8% 428kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	20% 26g	130g per day for Men 19-50 years
Sugars	86% 62.2g	3.93% 2.85g	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	61.5% 23.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	6.32% 0.082mg	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	42.5% 170μg	33.3% 133μg	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	184% 165mg	1.57% 1.4mg	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	116% 17.4mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	23.5% 235mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	22% 0.2mg	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	80.8% 6.46mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	25.4% 0.58mg	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	59.7% 418mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Boiled Mungo Beans per 5 oz

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

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

• 5 ounces of Tomato Powder have 431 times more Vitamin A, 6.1 times more Vitamin B1, 10.1 times more Vitamin B2, 6.1 times more Vitamin B3, 8.7 times more Vitamin B5, 7.9 times more Vitamin B6, 1.3 times more Vitamin B9, 116.7 times more Vitamin C, 81.7 times more Vitamin E and 18.1 times more Vitamin K than Boiled Mungo Beans.
• 5 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Tomato Powder as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Tomato Powder have 3.1 times more Calcium, 8.9 times more Copper, 2.6 times more Iron, 2.8 times more Magnesium, 4.7 times more Manganese, 1.9 times more Phosphorus, 8.3 times more Potassium, 2.1 times more Selenium, 19.1 times more Sodium and 2.1 times more Zinc than Boiled Mungo Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 2.9 times more Energy, 4.1 times more Carbohydrate, 21.8 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 47.9 times more Omega 3 than Tomato Powder.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Tomato Powder as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in five ounces.