Comparing Nutrients in 1 pound Oil Roasted Sunflower Seeds VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	93% 2685kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	240% 233g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	23% 0.37g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	913% 155g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	67% 87g	130g per day for Men 19-50 years
Sugars	19.5% 14g	12.5% 9.07g	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	0% 0g	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	% 3.36g	NA	g per day for Men 19-50 years
Sucrose	% 10.8g	NA	g per day for Men 19-50 years
Fiber	127% 48g	91% 34.5g	38g per day for Men 19-50 years
Protein	162% 91g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	630% 31.5mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	276% 3.6mg	23.4% 0.3mg	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	265% 1061μg	180% 721μg	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	5.54% 5mg	5.04% 4.54mg	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	1099% 165mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	39.5% 395mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	78.6% 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	243% 19.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	137% 576mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	410% 9.43mg	58.8% 1.35mg	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	738% 5166mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	64.4% 2191mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	645% 355μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.19% 7g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Sunflower Seeds VS Boiled Mung Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Oil Roasted Sunflower Seeds vs Boiled Mung Beans with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 2 times more Vitamin B1, 4.6 times more Vitamin B2, 7.2 times more Vitamin B3, 16.9 times more Vitamin B5, 11.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 242.2 times more Vitamin E than Boiled Mung Beans with Salt.
• Both Oil Roasted Sunflower Seeds and Boiled Mung Beans with Salt provide similar amounts of Vitamin K per one pound.
• 1 pound of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Oil Roasted Sunflower Seeds vs Boiled Mung Beans with Salt:

• 1 pound of Oil Roasted Sunflower Seeds has 3.2 times more Calcium, 11.6 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 31.3 times more Selenium and 6.2 times more Zinc than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 79.3 times more Sodium than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Sunflower Seeds has 5.6 times more Energy, 135 times more Fat, 60.9 times more Saturated Fat, 9 times more Omega 3, 287.5 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Boiled Mung Beans with Salt.
• Both Oil Roasted Sunflower Seeds and Boiled Mung Beans with Salt offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6