Comparing Nutrients in 1 pound Canned Sprouted Mung Beans VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	5.63% 163kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.08% 0.014g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	28.5% 37g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	NA	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	9.55% 3.63g	50% 19g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	63.6% 3.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	39% 0.51mg	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	11.3% 45.4μg	34% 136μg	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	1.5% 1.36mg	489% 440mg	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	1.2% 0.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 60.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	39.3% 0.35mg	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	24.4% 1.95mg	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	47.5% 1.1mg	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	20.7% 145mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	61% 2073mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11% 401g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Boiled Drumstick Pods per 1 lb

Compare the macro and micronutrient content in 1 lb of Canned Sprouted Mung Beans versus 1 lb of Boiled Drumstick Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Canned Sprouted Mung Beans vs Boiled Drumstick Pods:

• 1 lb of Boiled and Drained Drumstick Pods contains 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6, 3 times more Vitamin B9 and 323.3 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Boiled Drumstick Pods provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Sprouted Mung Beans vs Boiled Drumstick Pods:

• 1 pound of Canned Sprouted Mung Beans has 2 times more Copper than Boiled Drumstick Pods.
• While 1 lb of Boiled and Drained Drumstick Pods contains 1.4 times more Calcium, 4.7 times more Magnesium, 3.3 times more Manganese, 1.5 times more Phosphorus, 16.9 times more Potassium and 1.5 times more Zinc than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Boiled Drumstick Pods contain similar levels of Iron, Sodium and Water per one pound.
• 1 pound of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Drumstick Pods contains 3.8 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Canned Sprouted Mung Beans, Solids.
• 1 pound of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.