Comparing Nutrients in 1 kilogram Boiled Sprouted Mung Beans with Salt VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	6.55% 190kcal	201% 5820kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	513% 498g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	163% 52g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	1928% 328g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	185% 241g	130g per day for Men 19-50 years
Sugars	39% 28.4g	37.7% 27.3g	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	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	21% 8g	292% 111g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	345% 193g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	189% 2.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.17mg	440% 70.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	1408% 70.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	618% 8.04mg	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	72.5% 290μg	593% 2370μg	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	127% 114mg	15.6% 14mg	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	4.67% 0.7mg	1740% 261mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 120mg	70% 700mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	2033% 18.3mg	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	81.3% 6.5mg	475% 38mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	307% 1290mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	917% 21mg	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	40% 280mg	1650% 11550mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	250% 8500mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	1442% 793μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	481% 53mg	11mg per day for Men 19-50 years
Water	25.2% 934g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Mung Beans with Salt VS Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Mung Beans with Salt versus 1 kg of Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Mung Beans with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Boiled Sprouted Mung Beans with Salt has 8.1 times more Vitamin C and 8.4 times more Vitamin K than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 2.1 times more Vitamin B1, 2.4 times more Vitamin B2, 8.6 times more Vitamin B3, 29 times more Vitamin B5, 14.9 times more Vitamin B6, 8.2 times more Vitamin B9 and 372.9 times more Vitamin E than Boiled and Drained Sprouted Mung Beans with Salt.
• 1 kilogram of Boiled Sprouted Mung Beans with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Mung Beans with Salt vs Roasted Sunflower Seeds:

• 1 kilogram of Boiled Sprouted Mung Beans with Salt has 82 times more Sodium and 77.8 times more Water than Roasted Sunflower Seeds.
• While 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 5.8 times more Calcium, 15 times more Copper, 5.8 times more Iron, 9.2 times more Magnesium, 15.1 times more Manganese, 41.3 times more Phosphorus, 8.4 times more Potassium, 132.2 times more Selenium and 11.3 times more Zinc than Boiled and Drained Sprouted Mung Beans with Salt.
• 1 kilogram of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry Roasted Sunflower Seed Kernels no Salt contains 30.6 times more Energy, 553.3 times more Fat, 208.8 times more Saturated Fat, 7.7 times more Omega 3, 1425.3 times more Omega 6, 6.7 times more Carbohydrate, 13.9 times more Fiber and 9.5 times more Protein than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Roasted Sunflower Seeds offer comparable quantities of Sugars per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6