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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	NA	6.7% 2.55g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	9.6% 0.12mg	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	3.2% 12.8μg	21.6% 86.5μg	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	9.76% 8.8mg	20.8% 18.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	26% 0.23mg	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	4.6% 0.37mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	11.6% 0.27mg	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	2.83% 20mg	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.46% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Sprouted Mung Beans per 5 oz

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

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

• 5 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 2.5 times more Vitamin B1, 6.5 times more Vitamin B2, 2.6 times more Vitamin B5, 6.8 times more Vitamin B9 and 2.1 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Sprouted Mung Beans provide similar amounts of Vitamin B3 and Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Sprouted Mung Beans have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Canned Tomatoes with Green Chilies have 1.5 times more Calcium and 66.8 times more Sodium than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 1.8 times more Copper, 3.5 times more Iron, 1.9 times more Magnesium, 1.4 times more Manganese, 3.9 times more Phosphorus, 1.4 times more Potassium and 3.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Sprouted Mung Beans contain similar levels of Water per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc
• 5 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sprouted Mung Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sprouted Mung Beans contain 1.6 times more Carbohydrate and 4.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.