Comparing Nutrients in 5 ounces Oil Roasted Sunflower Seeds VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Sunflower Seeds	13%	73%	14%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Oil Roasted Sunflower Seeds	Boiled Mung Beans	Recommended Dietary Allowance
Energy	29% 839kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.7g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	7.18% 0.11g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	285% 48.5g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.4g	21% 27g	130g per day for Men 19-50 years
Sugars	6.1% 4.4g	3.9% 2.83g	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	0% 0g	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	% 1.05g	NA	g per day for Men 19-50 years
Sucrose	% 3.36g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	50.8% 28.4g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Sunflower Seeds	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	197% 9.84mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	7.3% 0.095mg	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	83% 332μg	56.3% 225μg	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	1.73% 1.56mg	1.57% 1.4mg	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	343% 51.5mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.66% 4.4μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Sunflower Seeds	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	12.3% 123mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	284% 2.56mg	24.6% 0.22mg	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	76% 6.07mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	18.4% 0.42mg	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	231% 1615mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	202% 111μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	67% 7.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.059% 2.2g	2.8% 103g	3700g per day for Men 19-50 years

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

• Oil Roasted Sunflower Seed Kernels have 2 times more Vitamin B1, 4.6 times more Vitamin B2, 7.2 times more Vitamin B3, 16.9 times more Vitamin B5, 11.8 times more Vitamin B6, 1.5 times more Vitamin B9 and 242.2 times more Vitamin E than Boiled Mung Beans.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Mung Beans have similar amounts of Vitamin C and Vitamin K per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

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

• Oil Roasted Sunflower Seed Kernels have 3.2 times more Calcium, 11.6 times more Copper, 3.1 times more Iron, 2.6 times more Magnesium, 7 times more Manganese, 11.5 times more Phosphorus, 1.8 times more Potassium, 31.3 times more Selenium and 6.2 times more Zinc than Boiled Mung Beans.
• While Boiled Mung Beans contain 47.2 times more Water than Oil Roasted Sunflower Seed Kernels.

Comparison of macro-nutrients per 5 ounces:

• Oil Roasted Sunflower Seed Kernels have 5.6 times more Energy, 135 times more Fat, 60.9 times more Saturated Fat, 9 times more Omega 3, 287.5 times more Omega 6, 1.6 times more Sugars, 1.4 times more Fiber and 2.9 times more Protein than Boiled Mung Beans.
• Both Oil Roasted Sunflower Seed Kernels and Boiled Mung Beans have similar amounts of Carbohydrate per 5 oz.
• Both Oil Roasted Sunflower Seed Kernels as well as Boiled Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.