Comparing Nutrients in 5 ounces Tomato Paste VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Mothbeans	26%	4%	70%

Macro Nutrients

	Tomato Paste	Mothbeans	Recommended Dietary Allowance
Energy	4% 116kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	67% 87.2g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	NA	38g per day for Men 19-50 years
Protein	11% 6.12g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Mothbeans	Recommended Dietary Allowance
Vitamin A	12% 108μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	40% 0.52mg	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	4.25% 17μg	230% 920μg	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	34.5% 31mg	6.3% 5.67mg	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	40.6% 6.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Mothbeans	Recommended Dietary Allowance
Calcium	5.1% 51mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	108% 0.98mg	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	53% 4.22mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	112% 2.58mg	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	17% 118mg	99% 693mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	49.7% 1688mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Mothbeans per 5 oz

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

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

• 5 ounces of Tomato Paste have 38 times more Vitamin A, 1.7 times more Vitamin B2 and 5.5 times more Vitamin C than Mothbeans.
• While 5 oz of Raw Mothbeans contain 9.4 times more Vitamin B1, 10.8 times more Vitamin B5, 1.7 times more Vitamin B6 and 54.1 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Mothbeans provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Mothbeans have insufficient amounts of Vitamin A
• Both Canned Tomato Paste as well as Raw Mothbeans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Mothbeans:

• 5 ounces of Tomato Paste have 2 times more Sodium than Mothbeans.
• While 5 oz of Raw Mothbeans contain 4.2 times more Calcium, 1.9 times more Copper, 3.6 times more Iron, 9.1 times more Magnesium, 6 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Selenium and 3 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Mothbeans contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Mothbeans contain 4.2 times more Energy, 37.9 times more Omega 3, 3.2 times more Omega 6, 3.3 times more Carbohydrate and 5.3 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6