Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Boiled Mothbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	8% 232kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	32% 41.6g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	NA	38g per day for Men 19-50 years
Protein	3.37% 1.9g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	20.5% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	3.5% 0.046mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	14% 0.18mg	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	6.45% 25.8μg	71% 284μg	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	50.3% 45.2mg	2.2% 2mg	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	7.4% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	36% 0.33mg	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	17% 1.35mg	78% 6.23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	45.5% 1.05mg	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	7.94% 55.6mg	42.5% 298mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	10.6% 1.17mg	11mg per day for Men 19-50 years
Water	5.06% 187g	3.7% 137g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Boiled Mothbeans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Boiled Mothbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Boiled Mothbeans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 22.8 times more Vitamin C than Boiled Mothbeans with Salt.
• While 7 oz of Boiled Mothbeans with Salt contain 3.4 times more Vitamin B1, 1.3 times more Vitamin B3, 3 times more Vitamin B5 and 11 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Mothbeans with Salt provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Boiled Mothbeans with Salt:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Water than Boiled Mothbeans with Salt.
• While 7 oz of Boiled Mothbeans with Salt contain 2.2 times more Copper, 4.6 times more Iron, 11.6 times more Magnesium, 5 times more Manganese, 5.4 times more Phosphorus, 1.4 times more Potassium, 5.6 times more Selenium, 22.4 times more Sodium and 4.2 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled Mothbeans with Salt lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mothbeans with Salt contain 6.5 times more Energy, 45 times more Omega 3, 5.2 times more Carbohydrate and 8.2 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Mothbeans with Salt provide inadequate amounts of Omega 6 in seven ounces.