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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	204% 5920kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	50.6% 0.81g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2012% 342g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	147% 192g	130g per day for Men 19-50 years
Sugars	43% 31g	27.6% 20g	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	% 7.4g	NA	g per day for Men 19-50 years
Sucrose	% 23.7g	NA	g per day for Men 19-50 years
Fiber	279% 106g	200% 76g	38g per day for Men 19-50 years
Protein	358% 201g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	267% 3.2mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	51.5% 0.67mg	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	585% 2340μg	398% 1590μg	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	12.2% 11mg	11% 10mg	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	2422% 363mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	87% 870mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	173% 1.56mg	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	535% 42.8mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	130% 2.98mg	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	1627% 11390mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	19.6% 727g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 2 times more Vitamin B1, 4.6 times more Vitamin B2, 7.2 times more Vitamin B3, 16.9 times more Vitamin B5, 11.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 242.2 times more Vitamin E than Boiled Mung Beans with Salt.
• Both Oil Roasted Sunflower Seeds and Boiled Mung Beans with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 11.6 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 31.3 times more Selenium and 6.2 times more Zinc than Boiled Mung Beans with Salt.
• While 1 kg of Boiled Mung Beans with Salt contains 79.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Sunflower Seeds has 5.6 times more Energy, 135 times more Fat, 60.9 times more Saturated Fat, 9 times more Omega 3, 287.5 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Boiled Mung Beans with Salt.
• Both Oil Roasted Sunflower Seeds and Boiled Mung Beans with Salt offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6