Comparing Nutrients in 7 ounces Sprouted Mung Beans VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	32% 41.7g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 9.43g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	57% 21.6g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	20.8% 0.27mg	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	30.3% 121μg	27.3% 109μg	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	29% 26mg	0% 0mg	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	1.32% 0.2mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	242% 2.2mg	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	22.6% 1.8mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	193% 4.43mg	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	15.3% 107mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.13% 4.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Mung Beans vs Roasted Almonds:

• Raw Sprouted Mung Beans have more Vitamin C and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.7 times more Vitamin B2, 4.9 times more Vitamin B3, 1.5 times more Vitamin B6 and 239 times more Vitamin E than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Dry Roasted Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 7 oz.
• Both Raw Sprouted Mung Beans as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sprouted Mung Beans vs Roasted Almonds:

• Raw Sprouted Mung Beans have 37.5 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20.6 times more Calcium, 6.7 times more Copper, 4.1 times more Iron, 13.3 times more Magnesium, 11.9 times more Manganese, 8.7 times more Phosphorus, 4.8 times more Potassium, 3.3 times more Selenium and 8.1 times more Zinc than Raw Sprouted Mung Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Mung Beans have 1.6 times more Omega 3 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.9 times more Energy, 291.9 times more Fat, 89 times more Saturated Fat, 308.2 times more Omega 6, 3.5 times more Carbohydrate, 6.1 times more Fiber and 6.9 times more Protein than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Dry Roasted Almonds have similar amounts of Sugars per 7 oz.
• Both Raw Sprouted Mung Beans as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.