Comparing Nutrients in 1 kilogram Toasted Sunflower Seeds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Toasted Sunflower Seeds	10%	77%	13%
Mung Beans	27%	3%	70%

Macro Nutrients

	Toasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Energy	213% 6190kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	586% 568g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	186% 59.5g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	49.4% 0.79g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2199% 374g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	158% 206g	482% 626g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	303% 115g	429% 163g	38g per day for Men 19-50 years
Protein	307% 172g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Toasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	271% 3.25mg	518% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	219% 2.85mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1412% 70.6mg	382% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	619% 8.05mg	294% 3.82mg	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	595% 2380μg	1563% 6250μg	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	15.6% 14mg	53.3% 48mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Calcium	57% 570mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	2038% 18.3mg	1046% 9.4mg	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	851% 68mg	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	919% 21mg	450% 10.4mg	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	1654% 11580mg	524% 3670mg	700mg per day for Men 19-50 years
Potassium	144% 4910mg	366% 12460mg	3400mg per day for Men 19-50 years
Selenium	NA	149% 82μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	482% 53mg	244% 27mg	11mg per day for Men 19-50 years
Water	0.27% 10g	2.45% 91g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Sunflower Seeds VS Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Toasted Sunflower Seeds vs Mung Beans:

• 1 kilogram of Toasted Sunflower Seeds has 1.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Mung Beans.
• While 1 kg of Raw Mung Beans contains 1.9 times more Vitamin B1, 2.6 times more Vitamin B9 and 3.4 times more Vitamin C than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Toasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Toasted Sunflower Seed Kernels no Salt as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Sunflower Seeds vs Mung Beans:

• 1 kilogram of Toasted Sunflower Seeds has 1.9 times more Copper, 2 times more Manganese, 3.2 times more Phosphorus and 2 times more Zinc than Mung Beans.
• While 1 kg of Raw Mung Beans contains 2.3 times more Calcium, 1.5 times more Magnesium and 2.5 times more Potassium than Toasted Sunflower Seed Kernels no Salt.
• Both Toasted Sunflower Seeds and Mung Beans contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Sunflower Seeds has 1.8 times more Energy, 49.4 times more Fat, 17.1 times more Saturated Fat, 2.9 times more Omega 3 and 104.7 times more Omega 6 than Mung Beans.
• While 1 kg of Raw Mung Beans contains 3 times more Carbohydrate, 1.4 times more Fiber and 1.4 times more Protein than Toasted Sunflower Seed Kernels no Salt.
• 1 kilogram of Mung Beans provide inadequate amounts of Omega 3