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

Weight per 300 calories

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

Freeze Dried Parsley has 22.6 times more energy per 100g than Canned Sprouted Mung Beans. It has high energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Freeze Dried Parsley	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.93% 5.76g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	NA	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	36% 47g	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	95% 36g	52.6% 20g	38g per day for Men 19-50 years
Protein	62% 34.6g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Freeze Dried Parsley	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72% 11.5mg	34.4% 5.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55.8% 2.8mg	71.5% 3.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.52mg	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	53.7% 215μg	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	183% 165mg	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

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

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

• Freeze-dried Parsley has 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.
• While Canned Sprouted Mung Beans, Solids contain 1.3 times more Vitamin B5 than Freeze-dried Parsley.
• Both Freeze-dried Parsley and Canned Sprouted Mung Beans, Solids have similar amounts of Vitamin B9 per 300 kcal.
• Both Freeze-dried Parsley as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Freeze-dried Parsley has 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.
• While Canned Sprouted Mung Beans, Solids contain 1.8 times more Calcium, 7.7 times more Copper, 1.3 times more Phosphorus, 2.4 times more Sodium and 1085.1 times more Water than Freeze-dried Parsley.
• Both Freeze-dried Parsley and Canned Sprouted Mung Beans, Solids have similar amounts of Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Freeze-dried Parsley has 3.8 times more Fat and 1.8 times more Fiber than Canned Sprouted Mung Beans, Solids.
• Both Freeze-dried Parsley and Canned Sprouted Mung Beans, Solids have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Freeze-dried Parsley as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.