Comparing Nutrients in 100 calories Canned Sprouted Mung Beans VS Dried Shallots

Weight per 100 calories

• Canned Sprouted Mung Beans: 833g
• Dried Shallots: 28.7g

Freeze-dried Shallots have 29 times more energy per unit of mass than Canned Sprouted Mung Beans, Solids, which is high in comparison to other foods. Canned Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 100 calories - Canned Sprouted Mung Beans or Dried Shallots?

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Dried Shallots	13%	1%	86%

Macro Nutrients

	Canned Sprouted Mung Beans	Dried Shallots	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.15% 0.14g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.74% 0.13g	0.31% 0.053g	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	18% 23g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	15% 11g	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	17.5% 6.67g	12% 4.5g	38g per day for Men 19-50 years
Protein	21% 11.7g	6.3% 3.53g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Dried Shallots	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.032% 0.29μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	7.2% 0.086mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.58mg	2.2% 0.029mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.83mg	1.8% 0.29mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	8.1% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	37% 0.48mg	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	21% 83.3μg	8.33% 33.3μg	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	2.78% 2.5mg	12.5% 11.2mg	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	2.22% 0.33mg	0.34% 0.052mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 112μg	0.93% 1.12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Dried Shallots	Recommended Dietary Allowance
Calcium	11.7% 117mg	5.26% 52.6mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	13.6% 0.12mg	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	44.8% 3.6mg	21.6% 1.72mg	8mg per day for Men 19-50 years
Magnesium	18% 75mg	7.1% 30mg	420mg per day for Men 19-50 years
Manganese	26.4% 0.61mg	17.7% 0.41mg	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	38% 267mg	12% 85mg	700mg per day for Men 19-50 years
Potassium	6.6% 225mg	14% 474mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	2.98% 1.64μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	1.13% 17mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	5.04% 0.55mg	11mg per day for Men 19-50 years
Water	21.6% 801g	0.016% 0.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Canned Sprouted Mung Beans vs Dried Shallots:

• Canned Sprouted Mung Beans, Solids have 2.9 times more Vitamin B1, 20.3 times more Vitamin B2, 6.4 times more Vitamin B3, 2.9 times more Vitamin B5, 2.5 times more Vitamin B9, 6.4 times more Vitamin E and 99.6 times more Vitamin K than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.8 times more Vitamin B6 and 4.5 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids as well as Freeze-dried Shallots have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Canned Sprouted Mung Beans vs Dried Shallots:

• Canned Sprouted Mung Beans, Solids have 2.2 times more Calcium, 10.7 times more Copper, 2.1 times more Iron, 2.5 times more Magnesium, 1.5 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Selenium, 20.6 times more Sodium, 4.2 times more Zinc and 1393.5 times more Water than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 2.1 times more Potassium than Canned Sprouted Mung Beans, Solids.

Comparison of macro-nutrients per 100 calories:

• Canned Sprouted Mung Beans, Solids have 17.4 times more Omega 3, 1.5 times more Fiber and 3.3 times more Protein than Freeze-dried Shallots.
• While Freeze-dried Shallots contain 1.3 times more Carbohydrate and 1.9 times more Sugars than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids and Freeze-dried Shallots have similar amounts of Energy per 100 kcal.
• Both Canned Sprouted Mung Beans, Solids as well as Freeze-dried Shallots have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.