Comparing Nutrients in 7 ounces Tomatoes VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Tomatoes	Boiled Mung Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	29.2% 38g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	5.47% 3.97g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	39.7% 15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	79% 316μg	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	30.2% 27mg	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	7.14% 1.07mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	2% 20mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	25.7% 0.59mg	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	6.8% 47.6mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	5.07% 188g	3.9% 144g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Boiled Mung Beans:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 13.7 times more Vitamin C, 3.6 times more Vitamin E and 2.9 times more Vitamin K than Boiled Mung Beans.
• While Boiled Mung Beans contain 4.4 times more Vitamin B1, 3.2 times more Vitamin B2, 4.6 times more Vitamin B5 and 10.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Mung Beans have similar amounts of Vitamin B3 and Vitamin B6 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Boiled Mung Beans:

• Raw Ripe Red Tomatoes have 1.3 times more Water than Boiled Mung Beans.
• While Boiled Mung Beans contain 2.7 times more Calcium, 2.6 times more Copper, 5.2 times more Iron, 4.4 times more Magnesium, 2.6 times more Manganese, 4.1 times more Phosphorus, more Selenium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Mung Beans have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 1.3 times more Sugars than Boiled Mung Beans.
• While Boiled Mung Beans contain 5.8 times more Energy, 4.9 times more Carbohydrate, 6.3 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Mung Beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.