Comparing Nutrients in 14 ounces Sunflower Seed Butter VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Butter	10%	75%	15%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Sunflower Seed Butter	Mungo Beans	Recommended Dietary Allowance
Energy	84.4% 2449kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	227% 38.6g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71% 93g	180% 234g	130g per day for Men 19-50 years
Sugars	57.7% 42g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 41.7g	NA	g per day for Men 19-50 years
Fiber	59.5% 22.6g	191% 72.6g	38g per day for Men 19-50 years
Protein	122% 68.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Butter	Mungo Beans	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.8% 0.65mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	167% 26.8mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	93% 4.64mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	85.8% 1.1mg	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	235% 941μg	214% 857μg	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	12% 10.7mg	0% 0mg	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	606% 91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Butter	Mungo Beans	Recommended Dietary Allowance
Calcium	25.4% 254mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	704% 6.34mg	433% 3.9mg	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	204% 16.4mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	294% 1234mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	358% 8.23mg	264% 6.06mg	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	378% 2643mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	67.2% 2286mg	115% 3901mg	3400mg per day for Men 19-50 years
Selenium	753% 414μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	10% 151mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.067% 2.46g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Butter VS Mungo Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Sunflower Seed Butter versus 14 oz of Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sunflower Seed Butter vs Mungo Beans:

• 14 ounces of Sunflower Seed Butter have 4.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 5.2 times more Vitamin B1 and 1.6 times more Vitamin B2 than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Mungo Beans provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Sunflower Seed Butter no Salt as well as Raw Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sunflower Seed Butter vs Mungo Beans:

• 14 ounces of Sunflower Seed Butter have 1.6 times more Copper, 1.4 times more Manganese, 1.8 times more Phosphorus, 12.7 times more Selenium and 1.5 times more Zinc than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 2.2 times more Calcium, 1.8 times more Iron, 1.7 times more Potassium and 12.7 times more Sodium than Sunflower Seed Butter no Salt.
• Both Sunflower Seed Butter and Mungo Beans contain similar levels of Magnesium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sunflower Seed Butter have 1.8 times more Energy, 33.7 times more Fat, 41 times more Saturated Fat and 135.2 times more Omega 6 than Mungo Beans.
• While 14 oz of Raw Mungo Beans contain 20 times more Omega 3, 2.5 times more Carbohydrate, 3.2 times more Fiber and 1.5 times more Protein than Sunflower Seed Butter no Salt.
• 14 ounces of Mungo Beans provide inadequate amounts of Omega 6