Comparing Nutrients in 7 ounces Canned Sprouted Mung Beans VS Boiled Drumstick Pods

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Boiled Drumstick Pods	20%	4%	76%

Macro Nutrients

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Energy	0.82% 24kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	0.035% 0.006g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.27% 4.25g	12.5% 16.2g	130g per day for Men 19-50 years
Sugars	1.9% 1.4g	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	4.18% 1.6g	22% 8.33g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	7.4% 4.15g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	17% 0.22mg	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	4.96% 20μg	15% 59.5μg	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	0.66% 0.6mg	214% 192mg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22% 26.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Boiled Drumstick Pods	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	17% 0.15mg	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	10.7% 0.85mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	20.8% 0.48mg	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	9.07% 63.5mg	14% 97mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	26.7% 907mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.7% 85.3mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	5.15% 191g	4.74% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Boiled Drumstick Pods per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Sprouted Mung Beans versus 7 oz of Boiled Drumstick Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Sprouted Mung Beans vs Boiled Drumstick Pods:

• 7 oz of Boiled and Drained Drumstick Pods contain 1.5 times more Vitamin B1, 2.7 times more Vitamin B3, 4.9 times more Vitamin B5, 3.5 times more Vitamin B6, 3 times more Vitamin B9 and 323.3 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Boiled Drumstick Pods provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Sprouted Mung Beans vs Boiled Drumstick Pods:

• 7 ounces of Canned Sprouted Mung Beans have 2 times more Copper than Boiled Drumstick Pods.
• While 7 oz of Boiled and Drained Drumstick Pods contain 1.4 times more Calcium, 4.7 times more Magnesium, 3.3 times more Manganese, 1.5 times more Phosphorus, 16.9 times more Potassium and 1.5 times more Zinc than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Boiled Drumstick Pods contain similar levels of Iron, Sodium and Water per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Drumstick Pods contain 3.8 times more Carbohydrate, 5.3 times more Fiber and 1.5 times more Protein than Canned Sprouted Mung Beans, Solids.
• 7 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• Both Canned Sprouted Mung Beans, Solids as well as Boiled and Drained Drumstick Pods provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.