Comparing Nutrients in 5 ounces Sunflower Seeds VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seeds	13%	74%	13%
Mung Beans	27%	3%	70%

Macro Nutrients

	Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Energy	28.5% 828kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	75% 73g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	19.7% 6.3g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	5.3% 0.085g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	192% 32.7g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.3g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	5.12% 3.7g	13% 9.36g	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	% 3.54g	NA	g per day for Men 19-50 years
Fiber	32% 12g	61% 23g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0.47% 4.25μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.7% 0.5mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	41.7% 0.54mg	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	80.4% 322μg	221% 886μg	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	2.2% 2mg	7.56% 6.8mg	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	332% 50mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Calcium	11% 111mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	148% 1.33mg	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	93% 7.44mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	110% 461mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	120% 2.76mg	63.8% 1.47mg	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	134% 936mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	27% 914mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	137% 75μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	64.4% 7.1mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.18% 6.7g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sunflower Seeds vs Mung Beans:

• Dried Sunflower Seed Kernels have 2.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3.7 times more Vitamin B3, 3.5 times more Vitamin B6 and 69 times more Vitamin E than Raw Mung Beans.
• While Raw Mung Beans contain 1.7 times more Vitamin B5, 2.8 times more Vitamin B9, 3.4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sunflower Seeds vs Mung Beans:

• Dried Sunflower Seed Kernels have 1.9 times more Copper, 1.7 times more Magnesium, 1.9 times more Manganese, 1.8 times more Phosphorus, 6.5 times more Selenium and 1.9 times more Zinc than Raw Mung Beans.
• While Raw Mung Beans contain 1.7 times more Calcium, 1.3 times more Iron, 1.9 times more Potassium and 1.7 times more Sodium than Dried Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Dried Sunflower Seed Kernels have 1.7 times more Energy, 44.7 times more Fat, 12.8 times more Saturated Fat, 2.2 times more Omega 3 and 64.6 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 3.1 times more Carbohydrate, 2.5 times more Sugars and 1.9 times more Fiber than Dried Sunflower Seed Kernels.
• Both Dried Sunflower Seed Kernels and Raw Mung Beans have similar amounts of Protein per 5 oz.
• Both Dried Sunflower Seed Kernels as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.