Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	3.8% 4.9g	20% 26g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	24% 9.07g	38g per day for Men 19-50 years
Protein	2% 1.1g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	22% 0.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.63% 134g	2.78% 103g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Boiled Mungo Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 10 times more Vitamin A, 3.8 times more Vitamin B1, 1.9 times more Vitamin B6, 12.6 times more Vitamin C and 3.9 times more Vitamin E than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 3.7 times more Vitamin B5 and 11.8 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Mungo Beans have similar amounts of Vitamin K per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Boiled Mungo Beans:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 16.4 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 1.6 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 6.3 times more Magnesium, 6.1 times more Manganese, 9.2 times more Phosphorus, 3.6 times more Selenium and 6.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Boiled Mungo Beans have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Sugars than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 6.6 times more Energy, 83.8 times more Omega 3, 5.3 times more Carbohydrate, 3.4 times more Fiber and 9.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.