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

Weight per 500 calories

• Roasted Sunflower Seeds: 86g
• Stir-Fried Mung Beans Sprouts: 1000g

Roasted Sunflower Seeds have 11.6 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has very high energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Which food has more nutrients per 500 calories - Roasted Sunflower Seeds or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Roasted Sunflower Seeds	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44% 42.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	14% 4.5g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	166% 28g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.7g	81.5% 106g	130g per day for Men 19-50 years
Sugars	3.23% 2.35g	NA	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	25% 9.54g	50% 19g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.3% 0.21mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38% 6.05mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	121% 6.05mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	100% 1.3mg	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	51% 204μg	175% 700μg	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	1.34% 1.2mg	178% 160mg	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	149% 22.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.93% 2.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	6% 60mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	175% 1.57mg	283% 2.55mg	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	41% 3.26mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	127% 2.92mg	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	142% 992mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	21.5% 730mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.58mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	41.3% 4.54mg	82% 9mg	11mg per day for Men 19-50 years
Water	0.028% 1.03g	22.8% 843g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Mung Beans contain 15.4 times more Vitamin B1, 8.5 times more Vitamin B2, 2 times more Vitamin B3, 1.9 times more Vitamin B6, 3.4 times more Vitamin B9 and 133 times more Vitamin C than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B5 per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Dry Roasted Sunflower Seed Kernels no Salt have 1.3 times more Phosphorus and 11.4 times more Selenium than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 2.2 times more Calcium, 1.6 times more Copper, 5.8 times more Iron, 3 times more Magnesium, 1.6 times more Manganese, 3 times more Potassium, 34.9 times more Sodium, 2 times more Zinc and 817.7 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Sunflower Seed Kernels no Salt have 20.4 times more Fat, 11.5 times more Saturated Fat and 48.6 times more Omega 6 than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.9 times more Omega 3, 5.1 times more Carbohydrate, 2 times more Fiber and 2.6 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Stir-Fried Sprouted Mung Beans have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.