Comparing Nutrients in 300 calories Mungo Beans VS Sunflower Seeds

Weight per 300 calories

• Mungo Beans: 88g
• Sunflower Seeds: 51.4g

Dried Sunflower Seed Kernels have 1.7 times more energy per unit of mass than Raw Mungo Beans, which is very high in comparison to other foods. Mungo Beans having high energy density.

Which food has more nutrients per 300 calories - Mungo Beans or Sunflower Seeds?

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Mungo Beans	Sunflower Seeds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.44g	27.3% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	7.15% 2.3g	32g per day for Men 19-50 years
Omega 3	55% 0.88g	1.93% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.37% 0.063g	69.7% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 52g	7.9% 10.3g	130g per day for Men 19-50 years
Sugars	NA	1.86% 1.35g	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	% 1.3g	g per day for Men 19-50 years
Fiber	42.4% 16g	11.6% 4.4g	38g per day for Men 19-50 years
Protein	39.6% 22g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.098% 0.88μg	0.17% 1.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	63.4% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.96% 1.27mg	26.8% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19% 0.25mg	53% 0.69mg	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	47.5% 190μg	29% 117μg	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	0% 0mg	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	NA	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Sunflower Seeds	Recommended Dietary Allowance
Calcium	12% 121mg	4% 40mg	1000mg per day for Men 19-50 years
Copper	96% 0.86mg	103% 0.92mg	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	83.2% 6.66mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	56% 235mg	39.8% 167mg	420mg per day for Men 19-50 years
Manganese	58.4% 1.34mg	43.6% 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	47.6% 333mg	48.4% 339mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	9.75% 331mg	3400mg per day for Men 19-50 years
Selenium	13% 7.2μg	49.5% 27.2μg	55μg per day for Men 19-50 years
Sodium	2.23% 33.4mg	0.31% 4.62mg	1500mg per day for Men 19-50 years
Zinc	26.8% 2.95mg	23.3% 2.57mg	11mg per day for Men 19-50 years
Water	0.26% 9.5g	0.066% 2.43g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Mungo Beans vs Sunflower Seeds:

• Raw Mungo Beans have 1.2 times more Vitamin B2, 1.4 times more Vitamin B5 and 1.6 times more Vitamin B9 than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.2 times more Vitamin B1, 3.4 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Mungo Beans.
• Both Raw Mungo Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mungo Beans vs Sunflower Seeds:

• Raw Mungo Beans have 3 times more Calcium, 2.5 times more Iron, 1.4 times more Magnesium, 1.3 times more Manganese and 2.6 times more Potassium than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 3.8 times more Selenium than Raw Mungo Beans.
• Both Raw Mungo Beans and Dried Sunflower Seed Kernels have similar amounts of Copper, Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Mungo Beans have 28.5 times more Omega 3, 5.1 times more Carbohydrate, 3.6 times more Fiber and 2.1 times more Protein than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 18.3 times more Fat, 22.8 times more Saturated Fat and 186.9 times more Omega 6 than Raw Mungo Beans.
• Both Raw Mungo Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 300 kcal.
• Both Raw Mungo Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.