Comparing Nutrients in 7 ounces Mungo Beans VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Energy	23.3% 677kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	3.36% 3.25g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	124% 2g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	114% 148g	130g per day for Men 19-50 years
Sugars	NA	120% 87g	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	96% 36.3g	86% 32.7g	38g per day for Men 19-50 years
Protein	89.3% 50g	45.7% 25.6g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	190% 1711μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	151% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.87mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	149% 7.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	69.8% 0.91mg	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	107% 429μg	59.5% 238μg	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	0% 0mg	257% 232mg	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	162% 24.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	80.7% 97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Tomato Powder	Recommended Dietary Allowance
Calcium	27.4% 274mg	33% 329mg	1000mg per day for Men 19-50 years
Copper	216% 1.95mg	274% 2.46mg	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	188% 15mg	113% 9.05mg	8mg per day for Men 19-50 years
Magnesium	126% 530mg	84% 353mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	168% 3.87mg	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	107% 752mg	83.6% 585mg	700mg per day for Men 19-50 years
Potassium	57.4% 1951mg	112% 3824mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	17.7% 266mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.65mg	31% 3.4mg	11mg per day for Men 19-50 years
Water	0.58% 21.4g	0.16% 6.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Tomato Powder per 7 oz

Compare the macro and micronutrient content in 7 oz of Mungo Beans versus 7 oz of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Mungo Beans vs Tomato Powder:

• 7 ounces of Mungo Beans have 1.8 times more Vitamin B9 than Tomato Powder.
• While 7 oz of Tomato Powder contain 862 times more Vitamin A, 3.3 times more Vitamin B1, 3 times more Vitamin B2, 6.3 times more Vitamin B3, 4.2 times more Vitamin B5, 1.6 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
• 7 ounces of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Mungo Beans as well as Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mungo Beans vs Tomato Powder:

• 7 ounces of Mungo Beans have 1.7 times more Iron, 1.5 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Selenium and 2 times more Zinc than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.3 times more Copper, 1.3 times more Manganese, 2 times more Potassium and 3.5 times more Sodium than Raw Mungo Beans.
• Both Mungo Beans and Tomato Powder contain similar levels of Calcium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mungo Beans have 142.7 times more Omega 3 and 2 times more Protein than Tomato Powder.
• While 7 oz of Tomato Powder contain 1.3 times more Carbohydrate than Raw Mungo Beans.
• Both Mungo Beans and Tomato Powder offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Raw Mungo Beans as well as Tomato Powder provide inadequate amounts of Omega 6 in seven ounces.