Comparing Nutrients in 5 ounces Roasted Sunflower Seeds VS 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	28.4% 825kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	72.8% 70.6g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	23% 7.4g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	273% 46.5g	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	26.2% 34g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	NA	NA	g per day for Men 19-50 years
Fiber	41.4% 15.7g	61% 23g	38g per day for Men 19-50 years
Protein	49% 27.4g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.5% 0.15mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.4% 10mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	200% 9.98mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	87.7% 1.14mg	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	84% 336μg	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	247% 37mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Mung Beans	Recommended Dietary Allowance
Calcium	9.92% 99mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	288% 2.6mg	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	67.3% 5.4mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	43.5% 183mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	130% 3mg	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	234% 1637mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	35.4% 1205mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	204% 112μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	68% 7.5mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.35% 13g	3700g per day for Men 19-50 years

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

• Dry Roasted Sunflower Seed Kernels no Salt have 3.1 times more Vitamin B3, 3.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 51.2 times more Vitamin E than Raw Mung Beans.
• While Raw Mung Beans contain 5.9 times more Vitamin B1, 2.6 times more Vitamin B9, 3.4 times more Vitamin C and 3.3 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mung Beans have similar amounts of Vitamin B2 per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt 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 Roasted Sunflower Seeds vs Mung Beans:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.9 times more Copper, 2 times more Manganese, 3.1 times more Phosphorus, 9.7 times more Selenium and 2 times more Zinc than Raw Mung Beans.
• While Raw Mung Beans contain 1.9 times more Calcium, 1.8 times more Iron, 1.5 times more Magnesium, 1.5 times more Potassium and 5 times more Sodium than Dry Roasted Sunflower Seed Kernels no Salt.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Sunflower Seed Kernels no Salt have 1.7 times more Energy, 43.3 times more Fat, 15 times more Saturated Fat, 2.6 times more Omega 3 and 91.8 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 2.6 times more Carbohydrate, 2.4 times more Sugars and 1.5 times more Fiber than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Dry Roasted Sunflower Seed Kernels no Salt and Raw Mung Beans have similar amounts of Protein per 5 oz.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.