Comparing Nutrients in 14 ounces Mung Beans VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Mung Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	47.5% 1377kcal	81% 2350kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	210% 204g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	87.7% 28g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	799% 136g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	191% 249g	70% 91g	130g per day for Men 19-50 years
Sugars	36% 26g	17% 12.3g	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	0% 0g	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	% 2.94g	g per day for Men 19-50 years
Sucrose	NA	% 9.4g	g per day for Men 19-50 years
Fiber	170% 64.7g	111% 42g	38g per day for Men 19-50 years
Protein	169% 95g	142% 79.6g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.93mg	102% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	551% 27.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	242% 3.14mg	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	620% 2481μg	232% 929μg	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	21% 19mg	4.85% 4.37mg	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	13.5% 2.02mg	961% 144mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	10.3% 12.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	52.4% 524mg	34.5% 345mg	1000mg per day for Men 19-50 years
Copper	415% 3.73mg	796% 7.16mg	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	334% 26.8mg	212% 17mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	120% 504mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	359% 8.26mg	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	208% 1457mg	646% 4521mg	700mg per day for Men 19-50 years
Potassium	145% 4945mg	56.4% 1917mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	564% 310μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	188% 20.7mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.17% 6.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mung Beans vs Oil Roasted Sunflower Seeds:

• Raw Mung Beans have 1.9 times more Vitamin B1, 2.7 times more Vitamin B9, 4.4 times more Vitamin C and 2.9 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.8 times more Vitamin B3, 3.6 times more Vitamin B5, 2.1 times more Vitamin B6 and 71.2 times more Vitamin E than Raw Mung Beans.
• Both Raw Mung Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Mung Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mung Beans vs Oil Roasted Sunflower Seeds:

• Raw Mung Beans have 1.5 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 2.6 times more Potassium and 5 times more Sodium than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.9 times more Copper, 2 times more Manganese, 3.1 times more Phosphorus, 9.5 times more Selenium and 1.9 times more Zinc than Raw Mung Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw Mung Beans have 2.7 times more Carbohydrate, 2.1 times more Sugars and 1.5 times more Fiber than Oil Roasted Sunflower Seed Kernels.
• While Oil Roasted Sunflower Seed Kernels contain 1.7 times more Energy, 44.6 times more Fat, 20.3 times more Saturated Fat, 3 times more Omega 3 and 95.8 times more Omega 6 than Raw Mung Beans.
• Both Raw Mung Beans and Oil Roasted Sunflower Seed Kernels have similar amounts of Protein per 14 oz.
• Both Raw Mung Beans as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.