Comparing Nutrients in 300 calories Canned Sprouted Mung Beans VS Freeze Dried Parsley

Weight per 300 calories

• Canned Sprouted Mung Beans: 2500g
• Freeze Dried Parsley: 111g

Freeze-dried Parsley has 22.6 times more energy per unit of mass than Canned Sprouted Mung Beans, Solids, which is high in comparison to other foods. Canned Sprouted Mung Beans having very low energy density.

Discover which food has more nutrients per 300 calories - Canned Sprouted Mung Beans or Freeze Dried Parsley?

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Freeze Dried Parsley	37%	14%	49%

Macro Nutrients

	Canned Sprouted Mung Beans	Freeze Dried Parsley	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	5.93% 5.76g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	NA	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	36% 47g	130g per day for Men 19-50 years
Sugars	24% 17.5g	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	52.6% 20g	95% 36g	38g per day for Men 19-50 years
Protein	62.5% 35g	62% 34.6g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Freeze Dried Parsley	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.5% 0.75mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.75mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.4% 5.5mg	72% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.5% 3.58mg	55.8% 2.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	117% 1.52mg	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	62.5% 250μg	53.7% 215μg	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	8.33% 7.5mg	183% 165mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	279% 335μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Freeze Dried Parsley	Recommended Dietary Allowance
Calcium	35% 350mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	436% 3.93mg	56.5% 0.51mg	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	134% 10.8mg	746% 59.7mg	8mg per day for Men 19-50 years
Magnesium	53.6% 225mg	98% 412mg	420mg per day for Men 19-50 years
Manganese	79.3% 1.83mg	64.4% 1.5mg	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	114% 800mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	205% 6974mg	3400mg per day for Men 19-50 years
Selenium	27.3% 15μg	65% 35.8μg	55μg per day for Men 19-50 years
Sodium	70% 1050mg	29% 433mg	1500mg per day for Men 19-50 years
Zinc	63.6% 7mg	61.5% 6.76mg	11mg per day for Men 19-50 years
Water	65% 2403g	0.06% 2.2g	3700g per day for Men 19-50 years

Canned Sprouted Mung Beans VS Freeze Dried Parsley Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Canned Sprouted Mung Beans or Freeze Dried Parsley?

Lets compare vitamin content per 300 calories of Canned Sprouted Mung Beans vs Freeze Dried Parsley:

• 300 calories of Canned Sprouted Mung Beans have 1.3 times more Vitamin B5 than Freeze Dried Parsley.
• While 300 kcal of Freeze-dried Parsley contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 1.9 times more Vitamin B6 and 22 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Freeze Dried Parsley provide similar amounts of Vitamin B9 per 300 calories.
• Both Canned Sprouted Mung Beans, Solids as well as Freeze-dried Parsley have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Canned Sprouted Mung Beans vs Freeze Dried Parsley:

• 300 calories of Canned Sprouted Mung Beans have 1.8 times more Calcium, 7.7 times more Copper, 1.2 times more Manganese, 1.3 times more Phosphorus, 2.4 times more Sodium and 1085.1 times more Water than Freeze Dried Parsley.
• While 300 kcal of Freeze-dried Parsley contain 5.6 times more Iron, 1.8 times more Magnesium, 10.3 times more Potassium and 2.4 times more Selenium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Freeze Dried Parsley contain similar levels of Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Freeze-dried Parsley contain 1.8 times more Fiber than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Freeze Dried Parsley offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.