Comparing Nutrients in 1 kilogram Mungo Beans VS Sunflower Seed Butter

Macros Ratio

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

Macro Nutrients

	Mungo Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Energy	118% 3410kcal	213% 6170kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	146% 46.8g	32g per day for Men 19-50 years
Omega 3	624% 10g	31.3% 0.5g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	573% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	454% 590g	179% 233g	130g per day for Men 19-50 years
Sugars	NA	145% 105g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 105g	g per day for Men 19-50 years
Fiber	482% 183g	150% 57g	38g per day for Men 19-50 years
Protein	450% 252g	309% 173g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.54mg	125% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.06mg	234% 11.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	423% 5.5mg	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	540% 2160μg	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	0% 0mg	30% 27mg	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	1526% 229mg	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

	Mungo Beans	Sunflower Seed Butter	Recommended Dietary Allowance
Calcium	138% 1380mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	1090% 9.8mg	1774% 16mg	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	946% 75.7mg	515% 41.2mg	8mg per day for Men 19-50 years
Magnesium	636% 2670mg	740% 3110mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	901% 20.7mg	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	541% 3790mg	951% 6660mg	700mg per day for Men 19-50 years
Potassium	289% 9830mg	169% 5760mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	1898% 1044μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	305% 33.5mg	445% 49mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.17% 6.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Sunflower Seed Butter per 1 kg

Compare the macro and micronutrient content in 1 kg of Mungo Beans versus 1 kg of Sunflower Seed Butter to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Mungo Beans vs Sunflower Seed Butter:

• 1 kilogram of Mungo Beans has 5.2 times more Vitamin B1 and 1.6 times more Vitamin B2 than Sunflower Seed Butter.
• While 1 kg of Sunflower Seed Butter no Salt contains 4.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2 times more Vitamin B6 and more Vitamin C than Raw Mungo Beans.
• Both Mungo Beans and Sunflower Seed Butter provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Mungo Beans as well as Sunflower Seed Butter no Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mungo Beans vs Sunflower Seed Butter:

• 1 kilogram of Mungo Beans has 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.
• While 1 kg of Sunflower Seed Butter no Salt contains 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 Raw Mungo Beans.
• Both Mungo Beans and Sunflower Seed Butter contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mungo Beans has 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.
• While 1 kg of Sunflower Seed Butter no Salt contains 1.8 times more Energy, 33.7 times more Fat, 41 times more Saturated Fat and 135.2 times more Omega 6 than Raw Mungo Beans.
• 1 kilogram of Mungo Beans provide inadequate amounts of Omega 6