Comparing Nutrients in 1 kilogram Drumstick Pods VS Canned Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	12.8% 370kcal	4.14% 120kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	3.75% 0.06g	1.6g per day for Men 19-50 years
Omega 6	NA	0.88% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.3g	16.5% 21.4g	130g per day for Men 19-50 years
Sugars	NA	9.66% 7g	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	84.2% 32g	21% 8g	38g per day for Men 19-50 years
Protein	37.5% 21g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	4.44% 40μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57% 0.74mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.8% 6.2mg	13.8% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	159% 7.94mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	24.6% 0.32mg	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	110% 440μg	25% 100μg	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	1567% 1410mg	3.33% 3mg	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	NA	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	112% 134μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	30% 300mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	93% 0.84mg	174% 1.57mg	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	45% 3.6mg	53.8% 4.3mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	113% 2.6mg	31.7% 0.73mg	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	71.4% 500mg	45.7% 320mg	700mg per day for Men 19-50 years
Potassium	136% 4610mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	28% 420mg	28% 420mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24% 882g	26% 961g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Canned Sprouted Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Drumstick Pods versus 1 kg of Canned Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Drumstick Pods vs Canned Sprouted Mung Beans:

• 1 kilogram of Drumstick Pods has 1.8 times more Vitamin B1, 2.8 times more Vitamin B3, 5.6 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 470 times more Vitamin C than Canned Sprouted Mung Beans.
• Both Drumstick Pods and Canned Sprouted Mung Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Drumstick Pods vs Canned Sprouted Mung Beans:

• 1 kilogram of Drumstick Pods has 2.1 times more Calcium, 5 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 17.1 times more Potassium and 1.6 times more Zinc than Canned Sprouted Mung Beans.
• While 1 kg of Canned Sprouted Mung Beans, Solids contains 1.9 times more Copper than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans contain similar levels of Iron, Sodium and Water per one kilogram.
• 1 kilogram of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Drumstick Pods has 4 times more Carbohydrate, 4 times more Fiber and 1.5 times more Protein than Canned Sprouted Mung Beans.
• 1 kilogram of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Energy in one kilogram.