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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 pound of Boiled Drumstick Pods has 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.
• Both Boiled Drumstick Pods and Canned Sprouted Mung Beans 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 Boiled and Drained Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Boiled Drumstick Pods has 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.
• While 1 lb of Canned Sprouted Mung Beans, Solids contains 2 times more Copper than Boiled and Drained Drumstick Pods.
• Both Boiled Drumstick Pods and Canned Sprouted Mung Beans 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 Boiled and Drained Drumstick Pods as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

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