Comparing Nutrients in 1 pound Canned Sprouted Mung Beans VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Canned Sprouted Mung Beans	Dried Leeks	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	50.2% 1456kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	3.95% 1.27g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	196% 3.13g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	12.5% 2.13g	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	260% 339g	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	124% 47g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	123% 69g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	7.06% 63.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	302% 3.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	422% 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	11.3% 45.4μg	415% 1660μg	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	595% 535mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	163% 1633mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	331% 3mg	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	431% 34.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	174% 730mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	519% 12mg	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	224% 1569mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	320% 10886mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	47% 26μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	10.6% 159mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	27.2% 3mg	11mg per day for Men 19-50 years
Water	11.8% 436g	0.25% 9.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Dried Leeks per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Sprouted Mung Beans vs Dried Leeks:

• 1 lb of Freeze-dried Leeks contains 26.7 times more Vitamin B1, 5.7 times more Vitamin B2, 15.9 times more Vitamin B3, 5.4 times more Vitamin B5, 37.8 times more Vitamin B6, 36.6 times more Vitamin B9 and 393.3 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• 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 Freeze-dried Leeks 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 Dried Leeks:

• 1 pound of Canned Sprouted Mung Beans has 48.1 times more Water than Dried Leeks.
• While 1 lb of Freeze-dried Leeks contains 25.7 times more Calcium, 4.2 times more Copper, 17.7 times more Iron, 17.9 times more Magnesium, 36.1 times more Manganese, 10.8 times more Phosphorus, 88.9 times more Potassium, 9.5 times more Selenium and 2.4 times more Zinc than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Dried Leeks contain similar levels of Sodium per one pound.
• 1 pound of Canned Sprouted Mung Beans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Freeze-dried Leeks contains 26.8 times more Energy, 35 times more Fat, 115.2 times more Omega 3, 31.3 times more Omega 6, 34.9 times more Carbohydrate, 13 times more Fiber and 10.9 times more Protein than Canned Sprouted Mung Beans, Solids.
• 1 pound of Canned Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate