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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Mungo Beans	Recommended Dietary Allowance
Energy	81% 2350kcal	46.7% 1353kcal	2900kcal per day for Men 19-50 years
Fat	210% 204g	6.7% 6.5g	97g per day for Men 19-50 years
Saturated Fat	87.7% 28g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	248% 3.96g	1.6g per day for Men 19-50 years
Omega 6	799% 136g	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	70% 91g	180% 234g	130g per day for Men 19-50 years
Sugars	17% 12.3g	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	% 2.94g	NA	g per day for Men 19-50 years
Sucrose	% 9.4g	NA	g per day for Men 19-50 years
Fiber	111% 42g	191% 72.6g	38g per day for Men 19-50 years
Protein	142% 79.6g	179% 100g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	77.5% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.4mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	551% 27.5mg	72% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.14mg	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	232% 929μg	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	4.85% 4.37mg	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	961% 144mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.3% 12.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Mungo Beans	Recommended Dietary Allowance
Calcium	34.5% 345mg	54.8% 548mg	1000mg per day for Men 19-50 years
Copper	796% 7.16mg	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	212% 17mg	376% 30mg	8mg per day for Men 19-50 years
Magnesium	120% 504mg	252% 1060mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	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	646% 4521mg	215% 1504mg	700mg per day for Men 19-50 years
Potassium	56.4% 1917mg	115% 3901mg	3400mg per day for Men 19-50 years
Selenium	564% 310μg	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	188% 20.7mg	121% 13.3mg	11mg per day for Men 19-50 years
Water	0.17% 6.1g	1.16% 43g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2.9 times more Vitamin B3, 7.7 times more Vitamin B5, 2.8 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
• Both Oil Roasted Sunflower Seed Kernels and Raw Mungo Beans have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 14 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Oil Roasted Sunflower Seed Kernels have 1.8 times more Copper, 1.4 times more Manganese, 3 times more Phosphorus, 9.5 times more Selenium and 1.6 times more Zinc than Raw Mungo Beans.
• While Raw Mungo Beans contain 1.6 times more Calcium, 1.8 times more Iron, 2.1 times more Magnesium, 2 times more Potassium and 12.7 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Sunflower Seed Kernels have 1.7 times more Energy, 31.3 times more Fat, 62 times more Saturated Fat and 475.1 times more Omega 6 than Raw Mungo Beans.
• While Raw Mungo Beans contain 12.3 times more Omega 3, 2.6 times more Carbohydrate, 1.7 times more Fiber and 1.3 times more Protein than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Raw Mungo Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.