Comparing Nutrients in 300 calories Blanched Almonds VS Sprouted Mung Beans

Weight per 300 calories

• Blanched Almonds: 50.8g
• Sprouted Mung Beans: 1000g

Blanched Almonds have 19.7 times more energy per 100g than Sprouted Mung Beans. It has very high energy density when compared to other foods. Raw Sprouted Mung Beans having low energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Blanched Almonds	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	57% 41.3g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	47.4% 18g	38g per day for Men 19-50 years
Protein	19.4% 11g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	67.7% 0.88mg	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	6.23% 25μg	153% 610μg	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	147% 132mg	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	80.5% 12mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	12% 120mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	182% 1.64mg	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	21% 1.67mg	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	81.7% 1.88mg	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	35% 245mg	77% 540mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	24.4% 904g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Sprouted Mung Beans:

• Blanched Almonds have 12.1 times more Vitamin E than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 8.6 times more Vitamin B1, 3.4 times more Vitamin B2, 4.2 times more Vitamin B3, 23.8 times more Vitamin B5, 15 times more Vitamin B6, 24.5 times more Vitamin B9, more Vitamin C and more Vitamin K than Blanched Almonds.
• Both Blanched Almonds as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Sprouted Mung Beans:

• Raw Sprouted Mung Beans contain 3.1 times more Copper, 5.5 times more Iron, 1.5 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 4.4 times more Potassium, 3.7 times more Selenium, 6.2 times more Sodium, 2.7 times more Zinc and 394.2 times more Water than Blanched Almonds.
• Both Blanched Almonds and Raw Sprouted Mung Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 14.8 times more Fat, 4.4 times more Saturated Fat and 15 times more Omega 6 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 78.7 times more Omega 3, 6.3 times more Carbohydrate, 17.5 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than Blanched Almonds.
• Both Blanched Almonds and Raw Sprouted Mung Beans have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Raw Sprouted Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.