Comparing Nutrients in 300 calories Roasted Sunflower Seeds VS Mung Beans

Weight per 300 calories

• Roasted Sunflower Seeds: 51.5g
• Mung Beans: 86.5g

Roasted Sunflower Seeds have 1.7 times more energy per 100g than Mung Beans. It has very high energy density when compared to other foods. Raw Mung Beans having high energy density.

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Mung Beans	27%	3%	70%

Macro Nutrients

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.5% 25.7g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.22% 0.036g	1.46% 0.023g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.54% 12.4g	41.6% 54g	130g per day for Men 19-50 years
Sugars	1.94% 1.4g	7.87% 5.7g	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	15% 5.72g	37% 14g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.55% 0.055mg	44.7% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.75% 0.13mg	15.5% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	12% 1.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.6% 3.63mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	25.4% 0.33mg	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	30.5% 122μg	135% 540μg	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	0.8% 0.72mg	4.6% 4.15mg	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	89.7% 13.5mg	2.94% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.16% 1.4μg	6.5% 7.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Calcium	3.6% 36mg	11.4% 114mg	1000mg per day for Men 19-50 years
Copper	105% 0.94mg	90% 0.81mg	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	24.5% 1.96mg	73% 5.83mg	8mg per day for Men 19-50 years
Magnesium	16% 66.5mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	47.3% 1.1mg	39% 0.89mg	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	85% 595mg	45.3% 317mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	31.7% 1077mg	3400mg per day for Men 19-50 years
Selenium	74.3% 41μg	13% 7.1μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.55mg	0.86% 13mg	1500mg per day for Men 19-50 years
Zinc	24.8% 2.73mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	0.21% 7.82g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Mung Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Sunflower Seeds or Mung Beans?

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

• 300 calories of Roasted Sunflower Seeds have 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 1.3 times more Vitamin B6 and 30.5 times more Vitamin E than Mung Beans.
• While 300 kcal of Raw Mung Beans contain 9.8 times more Vitamin B1, 1.6 times more Vitamin B2, 4.4 times more Vitamin B9 and 5.6 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• 300 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1 and Vitamin K
• 300 calories of Mung Beans have insufficient amounts of Vitamin E
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Roasted Sunflower Seeds have 1.2 times more Manganese, 1.9 times more Phosphorus and 5.8 times more Selenium than Mung Beans.
• While 300 kcal of Raw Mung Beans contain 3.2 times more Calcium, 3 times more Iron, 2.5 times more Magnesium and 2.5 times more Potassium than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Mung Beans contain similar levels of Copper and Zinc per 300 calories.
• 300 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Sunflower Seeds have 25.8 times more Fat, 8.9 times more Saturated Fat and 54.7 times more Omega 6 than Mung Beans.
• While 300 kcal of Raw Mung Beans contain 4.4 times more Carbohydrate, 4.1 times more Sugars, 2.5 times more Fiber and 2.1 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Mung Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Mung Beans provide inadequate amounts of Omega 6
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mung Beans provide inadequate amounts of Omega 3 in 300 calories.