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

Macros Ratio

	Protein	Fat	Carbs
Drumstick Pods	19%	4%	77%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.53% 73.4kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	NA	1.9% 1.4g	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	16.7% 6.35g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	7.44% 4.17g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.76% 0.11mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.3% 0.15mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.7% 1.23mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	4.9% 0.064mg	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	22% 87.3μg	4.96% 20μg	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	311% 280mg	0.66% 0.6mg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	34.6% 0.31mg	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	8.93% 0.71mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	22.3% 0.51mg	6.3% 0.14mg	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	14% 99mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	27% 915mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.73% 175g	5.15% 191g	3700g per day for Men 19-50 years

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

• Raw Drumstick Pods have 1.8 times more Vitamin B1, 2.8 times more Vitamin B3, 5.6 times more Vitamin B5, 3.8 times more Vitamin B6, 4.4 times more Vitamin B9 and 470 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• Both Raw Drumstick Pods and Canned Sprouted Mung Beans, Solids have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Drumstick Pods have 2.1 times more Calcium, 5 times more Magnesium, 3.5 times more Manganese, 1.6 times more Phosphorus, 17.1 times more Potassium and 1.6 times more Zinc than Canned Sprouted Mung Beans, Solids.
• While Canned Sprouted Mung Beans, Solids contain 1.9 times more Copper than Raw Drumstick Pods.
• Both Raw Drumstick Pods and Canned Sprouted Mung Beans, Solids have similar amounts of Iron, Selenium, Sodium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Drumstick Pods have 3.1 times more Energy, 4 times more Carbohydrate, 4 times more Fiber and 1.5 times more Protein than Canned Sprouted Mung Beans, Solids.
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.