Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	6.9% 5g	5.55% 4.03g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	3% 1.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.9% 0.077mg	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	1.77% 7.1μg	10.3% 41μg	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	12.4% 11mg	18% 16mg	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	7.84% 1.18mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	4.8% 48mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	19.2% 0.17mg	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	23.6% 1.9mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	8.63% 0.2mg	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	4.05% 28.3mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Boiled Sprouted Mung Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Boiled Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Boiled Sprouted Mung Beans:

• 5 ounces of Stewed Canned Tomatoes have 11.9 times more Vitamin E than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 2.9 times more Vitamin B2, 2.1 times more Vitamin B5, 3.2 times more Vitamin B6, 5.8 times more Vitamin B9, 1.4 times more Vitamin C and 9.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Boiled Sprouted Mung Beans have insufficient amounts of Vitamin E
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Boiled Sprouted Mung Beans:

• 5 ounces of Stewed Canned Tomatoes have 2.8 times more Calcium, 2 times more Iron, 2 times more Potassium and 22.1 times more Sodium than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 2.4 times more Manganese, 1.4 times more Phosphorus and 2.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Boiled Sprouted Mung Beans contain similar levels of Copper, Magnesium and Water per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Carbohydrate, 1.2 times more Sugars and 1.3 times more Fiber than Boiled Sprouted Mung Beans.
• While 5 oz of Boiled and Drained Sprouted Mung Beans contain 2.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.