Comparing Nutrients in 7 ounces Tomatoes VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	0.49% 0.083g	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	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	11.3% 8.2g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Sprouted 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	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.4% 0.17mg	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	30.3% 121μg	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	29% 26mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2% 20mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	36% 0.33mg	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	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	16.2% 0.37mg	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	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.85% 179g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 5.4 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.3 times more Vitamin B1, 6.5 times more Vitamin B2, 1.3 times more Vitamin B3, 4.3 times more Vitamin B5, 4.1 times more Vitamin B9 and 4.2 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 1.6 times more Potassium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Calcium, 2.8 times more Copper, 3.4 times more Iron, 1.9 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, more Selenium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Raw Sprouted Mung Beans have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Mung Beans contain 1.7 times more Energy, 5.3 times more Omega 3, 1.5 times more Carbohydrate, 1.6 times more Sugars, 1.5 times more Fiber and 3.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.