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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	204% 5920kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	529% 513g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	221% 70.7g	0.78% 0.25g	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	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 229g	32.2% 42g	130g per day for Men 19-50 years
Sugars	43% 31g	39% 28.4g	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	21% 8g	38g per day for Men 19-50 years
Protein	358% 201g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Sprouted Mung Beans	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	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.3mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1388% 69.4mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	609% 7.9mg	41.5% 0.54mg	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	72.5% 290μg	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	127% 114mg	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	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	87% 870mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	2004% 18mg	136% 1.22mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	302% 1270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	904% 21mg	61% 1.4mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	142% 4830mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	1422% 782μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	474% 52mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	25.2% 934g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 6.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.1 times more Vitamin B3, 28.6 times more Vitamin B5, 14.7 times more Vitamin B6, 8.1 times more Vitamin B9 and 519 times more Vitamin E than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 10.4 times more Vitamin C and 7.3 times more Vitamin K than Oil Roasted Sunflower Seed Kernels.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Oil Roasted Sunflower Seed Kernels have 7.3 times more Calcium, 14.8 times more Copper, 6.6 times more Iron, 9.1 times more Magnesium, 14.9 times more Manganese, 40.7 times more Phosphorus, 4.8 times more Potassium, 130.3 times more Selenium and 11.1 times more Zinc than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 60.6 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 kilogram:

• Oil Roasted Sunflower Seed Kernels have 28.2 times more Energy, 570 times more Fat, 282.7 times more Saturated Fat, 9 times more Omega 3, 1487.3 times more Omega 6, 5.5 times more Carbohydrate, 13.3 times more Fiber and 9.9 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Oil Roasted Sunflower Seed Kernels and Boiled and Drained Sprouted Mung Beans have similar amounts of Sugars per 1 kg.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.