Comparing Nutrients in 7 ounces Canned Sprouted Mung Beans VS Dried Leeks

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Dried Leeks	16%	5%	79%

Macro Nutrients

	Canned Sprouted Mung Beans	Dried Leeks	Recommended Dietary Allowance
Energy	0.82% 24kcal	22% 637kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	4.3% 4.17g	97g per day for Men 19-50 years
Saturated Fat	0.099% 0.032g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	85.7% 1.37g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	5.5% 0.93g	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	114% 148g	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	54.3% 20.6g	38g per day for Men 19-50 years
Protein	4.96% 2.78g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Dried Leeks	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.73% 0.44mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.68% 0.28mg	30.4% 1.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.9% 0.064mg	185% 2.4mg	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	182% 726μg	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	260% 234mg	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	Dried Leeks	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	145% 1.3mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	76% 319mg	420mg per day for Men 19-50 years
Manganese	6.3% 0.14mg	227% 5.23mg	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	98% 687mg	700mg per day for Men 19-50 years
Potassium	1.58% 53.6mg	140% 4763mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	4.63% 69.5mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	5.15% 191g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Dried Leeks per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Sprouted Mung Beans vs Dried Leeks:

• 7 oz of Freeze-dried Leeks contain 26.7 times more Vitamin B1, 5.7 times more Vitamin B2, 15.9 times more Vitamin B3, 5.4 times more Vitamin B5, 37.8 times more Vitamin B6, 36.6 times more Vitamin B9 and 393.3 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• 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 Freeze-dried Leeks 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 Dried Leeks:

• 7 ounces of Canned Sprouted Mung Beans have 48.1 times more Water than Dried Leeks.
• While 7 oz of Freeze-dried Leeks contain 25.7 times more Calcium, 4.2 times more Copper, 17.7 times more Iron, 17.9 times more Magnesium, 36.1 times more Manganese, 10.8 times more Phosphorus, 88.9 times more Potassium, 9.5 times more Selenium and 2.4 times more Zinc than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Dried Leeks contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium, Potassium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Freeze-dried Leeks contain 26.8 times more Energy, 35 times more Fat, 115.2 times more Omega 3, 31.3 times more Omega 6, 34.9 times more Carbohydrate, 13 times more Fiber and 10.9 times more Protein than Canned Sprouted Mung Beans, Solids.
• 7 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3, Omega 6 and Carbohydrate