Comparing Nutrients in 300 calories Sprouted Mung Beans VS Roasted Sunflower Seeds

Weight per 300 calories

• Sprouted Mung Beans: 1000g
• Roasted Sunflower Seeds: 51.5g

Dry Roasted Sunflower Seed Kernels no Salt have 19.4 times more energy per unit of mass than Raw Sprouted Mung Beans, which is very high in comparison to other foods. Sprouted Mung Beans having low energy density.

Which food has more nutrients per 300 calories - Sprouted Mung Beans or Roasted Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Sprouted Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	26.5% 25.7g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	8.4% 2.7g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2.22% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	9.54% 12.4g	130g per day for Men 19-50 years
Sugars	57% 41.3g	1.94% 1.4g	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	47.4% 18g	15% 5.72g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	17.8% 9.96g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	4.55% 0.055mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	9.75% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	72.6% 3.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	32% 0.41mg	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	153% 610μg	30.5% 122μg	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	147% 132mg	0.8% 0.72mg	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	89.7% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	13% 130mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	105% 0.94mg	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	114% 9.1mg	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	16% 66.5mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	47.3% 1.1mg	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	77% 540mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.1% 1.55mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	24.8% 2.73mg	11mg per day for Men 19-50 years
Water	24.4% 904g	0.017% 0.62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Sprouted Mung Beans vs Roasted Sunflower Seeds:

• Raw Sprouted Mung Beans have 15.4 times more Vitamin B1, 9.8 times more Vitamin B2, 2.1 times more Vitamin B3, 2.1 times more Vitamin B6, 5 times more Vitamin B9, 182.9 times more Vitamin C and 237.1 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 13.5 times more Vitamin E than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B5 per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Sprouted Mung Beans vs Roasted Sunflower Seeds:

• Raw Sprouted Mung Beans have 3.6 times more Calcium, 1.7 times more Copper, 4.6 times more Iron, 3.2 times more Magnesium, 1.7 times more Manganese, 3.4 times more Potassium, 38.8 times more Sodium, 1.5 times more Zinc and 1461.5 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 6.8 times more Selenium than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Mung Beans have 4.5 times more Omega 3, 4.8 times more Carbohydrate, 29.3 times more Sugars, 3.1 times more Fiber and 3.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 14.3 times more Fat, 5.8 times more Saturated Fat and 40.2 times more Omega 6 than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Energy per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.