Comparing Nutrients in 1 kilogram Canned Sprouted Mung Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Canned Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	4.14% 120kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	128% 41g	32g per day for Men 19-50 years
Omega 3	3.75% 0.06g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.88% 0.15g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.5% 21.4g	162% 210g	130g per day for Men 19-50 years
Sugars	9.66% 7g	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	21% 8g	287% 109g	38g per day for Men 19-50 years
Protein	25% 14g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.8% 2.2mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.6% 0.32mg	105% 1.36mg	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	25% 100μg	138% 550μg	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	3.33% 3mg	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	2.67% 0.4mg	1593% 239mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	112% 134μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	14% 140mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	174% 1.57mg	1221% 11mg	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	53.8% 4.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	31.7% 0.73mg	970% 22.3mg	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	45.7% 320mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	301% 33mg	11mg per day for Men 19-50 years
Water	26% 961g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Sprouted Mung Beans vs Roasted Almonds:

• Canned Sprouted Mung Beans, Solids have more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.6 times more Vitamin B1, 17.1 times more Vitamin B2, 16.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.3 times more Vitamin B6, 5.5 times more Vitamin B9 and 597.5 times more Vitamin E than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Sprouted Mung Beans vs Roasted Almonds:

• Canned Sprouted Mung Beans, Solids have 14 times more Sodium and 39.9 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.1 times more Calcium, 7 times more Copper, 8.7 times more Iron, 31 times more Magnesium, 30.6 times more Manganese, 14.7 times more Phosphorus, 26.4 times more Potassium, 3.3 times more Selenium and 11.8 times more Zinc than Canned Sprouted Mung Beans, Solids.

Comparison of macro-nutrients per 1 kilogram:

• Dry Roasted Almonds contain 49.8 times more Energy, 875.7 times more Fat, 255.8 times more Saturated Fat, 863 times more Omega 6, 9.8 times more Carbohydrate, 6.9 times more Sugars, 13.6 times more Fiber and 15 times more Protein than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans, Solids as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.