Comparing Nutrients in 7 ounces Tomato Puree VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Tomato Puree	Mungo Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	90% 117g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	96% 36.3g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Mungo Beans	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	43% 0.56mg	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	5.46% 22μg	107% 429μg	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	23.4% 21mg	0% 0mg	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	26% 3.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Mungo Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	216% 1.95mg	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	44% 3.53mg	188% 15mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	132% 3.03mg	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	11.3% 79.4mg	107% 752mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	57.4% 1951mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	60.4% 6.65mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Mungo Beans per 7 oz

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

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

• 7 ounces of Tomato Puree have 26 times more Vitamin A and more Vitamin C than Mungo Beans.
• While 7 oz of Raw Mungo Beans contain 10.9 times more Vitamin B1, 3.2 times more Vitamin B2, 2.1 times more Vitamin B5, 2.2 times more Vitamin B6 and 19.6 times more Vitamin B9 than Canned Tomato Puree.
• Both Tomato Puree and Mungo Beans provide similar amounts of Vitamin B3 per seven ounces.
• 7 ounces of Mungo Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Tomato Puree have 8.1 times more Water than Mungo Beans.
• While 7 oz of Raw Mungo Beans contain 7.7 times more Calcium, 3.4 times more Copper, 4.3 times more Iron, 11.6 times more Magnesium, 9 times more Manganese, 9.5 times more Phosphorus, 2.2 times more Potassium, 11.7 times more Selenium, 1.4 times more Sodium and 9.3 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mungo Beans contain 9 times more Energy, 249.8 times more Omega 3, 6.6 times more Carbohydrate, 9.6 times more Fiber and 15.3 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 3
• Both Canned Tomato Puree as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.