Comparing Nutrients in 500 calories Stir-Fried Mung Beans Sprouts VS Roasted Almonds

Weight per 500 calories

• Stir-Fried Mung Beans Sprouts: 1000g
• Roasted Almonds: 83.6g

Dry Roasted Almonds have 12 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is very high in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

Discover which food has more nutrients per 500 calories - Stir-Fried Mung Beans Sprouts or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	50% 19g	24% 9.1g	38g per day for Men 19-50 years
Protein	76.8% 43g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	8.75% 0.11mg	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	175% 700μg	11.5% 46μg	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	178% 160mg	0% 0mg	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	133% 20mg	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

	Stir-Fried Mung Beans Sprouts	Roasted Almonds	Recommended Dietary Allowance
Calcium	13% 130mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	102% 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	238% 19mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	81% 1.87mg	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	113% 790mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	22.8% 843g	0.054% 2g	3700g per day for Men 19-50 years

Stir-Fried Mung Beans Sprouts VS Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Stir-Fried Mung Beans Sprouts or Roasted Almonds?

Lets compare vitamin content per 500 calories of Stir-Fried Mung Beans Sprouts vs Roasted Almonds:

• 500 calories of Stir-Fried Mung Beans Sprouts have 21.7 times more Vitamin B1, 1.8 times more Vitamin B2, 3.9 times more Vitamin B3, 20.8 times more Vitamin B5, 11.4 times more Vitamin B6, 15.2 times more Vitamin B9 and more Vitamin C than Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin C
• Both Stir-Fried Sprouted Mung Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Mung Beans Sprouts vs Roasted Almonds:

• 500 calories of Stir-Fried Mung Beans Sprouts have 2.8 times more Copper, 6.1 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 2 times more Phosphorus, 3.7 times more Potassium, 3.6 times more Selenium, 3.3 times more Zinc and 418.4 times more Water than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 1.7 times more Calcium than Stir-Fried Sprouted Mung Beans.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Mung Beans Sprouts have 6 times more Carbohydrate, 2.1 times more Fiber and 2.5 times more Protein than Roasted Almonds.
• While 500 kcal of Dry Roasted Almonds contain 20.9 times more Fat, 8.8 times more Saturated Fat and 18.7 times more Omega 6 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 6
• Both Stir-Fried Sprouted Mung Beans as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.