Comparing Nutrients in 1 pound Roasted Sunflower Seeds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Mung Beans	27%	3%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Energy	91% 2640kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	19.6% 0.31g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	875% 149g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	218% 284g	130g per day for Men 19-50 years
Sugars	17% 12.4g	41.3% 30g	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	132% 50.3g	195% 74g	38g per day for Men 19-50 years
Protein	157% 87.7g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86% 1.1mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	639% 32mg	173% 8.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	281% 3.65mg	133% 1.73mg	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	269% 1075μg	709% 2835μg	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	7.06% 6.35mg	24% 21.8mg	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	789% 118mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Calcium	31.8% 318mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	922% 8.3mg	474% 4.27mg	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	215% 17.2mg	382% 30.6mg	8mg per day for Men 19-50 years
Magnesium	139% 585mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	416% 9.57mg	204% 4.7mg	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	748% 5239mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	113% 3856mg	166% 5652mg	3400mg per day for Men 19-50 years
Selenium	654% 360μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Mung Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Sunflower Seeds vs Mung Beans:

• 1 pound of Roasted Sunflower Seeds has 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 51.2 times more Vitamin E than Mung Beans.
• While 1 lb of Raw Mung Beans contains 5.9 times more Vitamin B1, 2.6 times more Vitamin B9, 3.4 times more Vitamin C and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Mung Beans provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Roasted Sunflower Seeds have insufficient amounts of Vitamin C
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Sunflower Seeds vs Mung Beans:

• 1 pound of Roasted Sunflower Seeds has 1.9 times more Copper, 2 times more Manganese, 3.1 times more Phosphorus, 9.7 times more Selenium and 2 times more Zinc than Mung Beans.
• While 1 lb of Raw Mung Beans contains 1.9 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium and 1.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Sunflower Seeds has 1.7 times more Energy, 43.3 times more Fat, 15 times more Saturated Fat, 2.6 times more Omega 3 and 91.8 times more Omega 6 than Mung Beans.
• While 1 lb of Raw Mung Beans contains 2.6 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Mung Beans offer comparable quantities of Protein per one pound.
• 1 pound of Mung Beans provide inadequate amounts of Omega 3