Comparing Nutrients in 300 calories Drumstick Pods VS Canned Sprouted Mung Beans

Weight per 300 calories

• Drumstick Pods: 811g
• Canned Sprouted Mung Beans: 2500g

Drumstick Pods have 3.1 times more energy per 100g than Canned Sprouted Mung Beans. It has low energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

Discover which food has more nutrients per 300 calories - Drumstick Pods or Canned Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.62g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.84% 0.27g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	NA	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	24% 17.5g	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	68.3% 26g	52.6% 20g	38g per day for Men 19-50 years
Protein	30.4% 17g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	3.6% 32.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.4% 5.03mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	129% 6.44mg	71.5% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75% 0.97mg	61.5% 0.8mg	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	89% 357μg	62.5% 250μg	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	1270% 1143mg	8.33% 7.5mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	279% 335μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	24.3% 243mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	75.7% 0.68mg	436% 3.93mg	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	36.5% 2.9mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	87% 365mg	53.6% 225mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	79.3% 1.83mg	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	58% 405mg	114% 800mg	700mg per day for Men 19-50 years
Potassium	110% 3738mg	20% 675mg	3400mg per day for Men 19-50 years
Selenium	10.3% 5.68μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	22.7% 341mg	70% 1050mg	1500mg per day for Men 19-50 years
Zinc	33% 3.65mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	19.3% 715g	65% 2403g	3700g per day for Men 19-50 years

Drumstick Pods VS Canned Sprouted Mung Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Drumstick Pods or Canned Sprouted Mung Beans?

Lets compare vitamin content per 300 calories of Drumstick Pods vs Canned Sprouted Mung Beans:

• 300 calories of Drumstick Pods have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 152.4 times more Vitamin C than Canned Sprouted Mung Beans.
• While 300 kcal of Canned Sprouted Mung Beans, Solids contain 1.7 times more Vitamin B1 and 2.9 times more Vitamin B2 than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans provide similar amounts of Vitamin B3 per 300 calories.
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Drumstick Pods vs Canned Sprouted Mung Beans:

• 300 calories of Drumstick Pods have 1.6 times more Magnesium and 5.5 times more Potassium than Canned Sprouted Mung Beans.
• While 300 kcal of Canned Sprouted Mung Beans, Solids contain 1.4 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 2 times more Phosphorus, 2.6 times more Selenium, 3.1 times more Sodium, 1.9 times more Zinc and 3.4 times more Water than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans contain similar levels of Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Drumstick Pods have 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Sprouted Mung Beans.
• While 300 kcal of Canned Sprouted Mung Beans, Solids contain 2.1 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans offer comparable quantities of Energy per 300 calories.