Comparing Nutrients in 7 ounces Mung Beans VS Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Roasted Sunflower Seeds	12%	72%	16%

Macro Nutrients

	Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	23.7% 689kcal	40% 1155kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	32.4% 10.4g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	383% 65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	36.7% 47.8g	130g per day for Men 19-50 years
Sugars	18% 13g	7.47% 5.4g	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	85% 32.3g	58% 22g	38g per day for Men 19-50 years
Protein	84.6% 47.3g	68.5% 38.4g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	37.6% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	87.3% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	279% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	123% 1.6mg	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	310% 1240μg	118% 470μg	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	10.6% 9.53mg	3.1% 2.78mg	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	6.75% 1mg	345% 51.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	26% 262mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	404% 3.63mg	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	167% 13.4mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	182% 4.2mg	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	104% 728mg	327% 2292mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	49.6% 1687mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	286% 157μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.064% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Mung Beans vs Roasted Sunflower Seeds:

• Raw Mung Beans have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Raw Mung Beans and Dry Roasted Sunflower Seed Kernels no Salt have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Mung Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Mung Beans vs Roasted Sunflower Seeds:

• Raw Mung Beans have 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.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.

Comparison of macro-nutrients per 7 ounces:

• Raw Mung Beans have 2.6 times more Carbohydrate, 2.4 times more Sugars, 1.5 times more Fiber and 1.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• While Dry Roasted Sunflower Seed Kernels no Salt contain 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.
• Both Raw Mung Beans as well as Dry Roasted Sunflower Seed Kernels no Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.