Comparing Nutrients in 500 calories Boiled Dock VS Canned Sprouted Mung Beans

Weight per 500 calories

• Boiled Dock: 2500g
• Canned Sprouted Mung Beans: 4167g

Boiled Dock has 1.7 times more energy per 100g than Canned Sprouted Mung Beans. It has very low energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

Discover which food has more nutrients per 500 calories - Boiled Dock or Canned Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Dock	30%	23%	47%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Boiled Dock	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	NA	2.1% 0.67g	32g per day for Men 19-50 years
Omega 3	NA	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	NA	3.68% 0.63g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.3% 73.3g	68.6% 89g	130g per day for Men 19-50 years
Sugars	NA	40.2% 29g	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	171% 65g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	81.7% 45.8g	104% 58.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Dock	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	483% 4350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	104% 1.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	224% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	57.3% 9.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	119% 5.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	103% 1.33mg	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	50% 200μg	104% 417μg	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	731% 658mg	14% 12.5mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	465% 558μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Dock	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	95% 950mg	58.3% 583mg	1000mg per day for Men 19-50 years
Copper	317% 2.85mg	727% 6.54mg	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	650% 52mg	224% 18mg	8mg per day for Men 19-50 years
Magnesium	530% 2225mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	329% 7.58mg	132% 3.04mg	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	186% 1300mg	190% 1333mg	700mg per day for Men 19-50 years
Potassium	236% 8025mg	33% 1125mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	117% 1750mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	106% 11.7mg	11mg per day for Men 19-50 years
Water	63.2% 2340g	108% 4004g	3700g per day for Men 19-50 years

Boiled Dock VS Canned Sprouted Mung Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Dock or Canned Sprouted Mung Beans?

Lets compare vitamin content per 500 calories of Boiled Dock vs Canned Sprouted Mung Beans:

• 500 calories of Boiled Dock have more Vitamin A, 1.9 times more Vitamin B6 and 52.6 times more Vitamin C than Canned Sprouted Mung Beans.
• While 500 kcal of Canned Sprouted Mung Beans, Solids contain 1.5 times more Vitamin B1, 1.4 times more Vitamin B2, 6.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Boiled and Drained Dock.
• Both Boiled Dock and Canned Sprouted Mung Beans provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Canned Sprouted Mung Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Dock as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Dock vs Canned Sprouted Mung Beans:

• 500 calories of Boiled Dock have 1.6 times more Calcium, 2.9 times more Iron, 5.9 times more Magnesium, 2.5 times more Manganese and 7.1 times more Potassium than Canned Sprouted Mung Beans.
• While 500 kcal of Canned Sprouted Mung Beans, Solids contain 2.3 times more Copper, 23.3 times more Sodium, 2.7 times more Zinc and 1.7 times more Water than Boiled and Drained Dock.
• Both Boiled Dock and Canned Sprouted Mung Beans contain similar levels of Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Dock have 6.4 times more Fat and 2 times more Fiber than Canned Sprouted Mung Beans.
• While 500 kcal of Canned Sprouted Mung Beans, Solids contain 1.3 times more Protein than Boiled and Drained Dock.
• Both Boiled Dock and Canned Sprouted Mung Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.