Comparing Nutrients in 7 ounces Sprouted Mung Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Sprouted Mung Beans	Brazilnuts	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	100% 32g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	284% 48.3g	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	18% 23.3g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	6.38% 4.62g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 4.62g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	39% 15g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Brazilnuts	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	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	15.4% 0.2mg	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	11% 43.7μg	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	1.54% 1.4mg	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	74.7% 11.2mg	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	Brazilnuts	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	384% 3.46mg	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	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	106% 2.43mg	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	206% 1439mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6917% 3804μg	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	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.85% 179g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Mung Beans VS Brazilnuts per 7 oz

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

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

• 7 ounces of Sprouted Mung Beans have 3.5 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 2.8 times more Vitamin B9, 18.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 7.3 times more Vitamin B1 and 56.5 times more Vitamin E than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Brazilnuts provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Sprouted Mung Beans have insufficient amounts of Vitamin E
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Sprouted Mung Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Mung Beans vs Brazilnuts:

• 7 ounces of Sprouted Mung Beans have 26.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 12.3 times more Calcium, 10.6 times more Copper, 2.7 times more Iron, 17.9 times more Magnesium, 6.5 times more Manganese, 13.4 times more Phosphorus, 4.4 times more Potassium, 3195 times more Selenium and 9.9 times more Zinc than Raw Sprouted Mung Beans.
• 7 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Mung Beans have 1.8 times more Sugars than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 22 times more Energy, 372.8 times more Fat, 350.7 times more Saturated Fat, 2.3 times more Omega 3, 580.1 times more Omega 6, 2 times more Carbohydrate, 4.2 times more Fiber and 4.7 times more Protein than Raw Sprouted Mung Beans.
• 7 ounces of Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6

Frequently Asked Questions about Sprouted Mung Beans VS Brazilnuts

What are the health benefits of Sprouted Mung Beans compared to Brazilnuts?

Sprouted mung beans are a good source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, Brazil nuts are high in selenium, a mineral important for thyroid function and immune health. Both can be part of a healthy vegan diet, offering different nutritional benefits.

Can I lose weight easier by eating more Sprouted Mung Beans or Brazilnuts?

Both sprouted mung beans and Brazil nuts can be part of a healthy weight loss diet due to their nutrient content and potential to support satiety. However, when it comes to weight loss, the key factor is creating a calorie deficit by consuming fewer calories than your body needs. Therefore, it's important to consider portion sizes and overall calorie intake when incorporating these foods into your diet. Additionally, focusing on a balanced diet that includes a variety of nutrient-dense foods, along with regular physical activity, is essential for successful and sustainable weight loss.

Should I eat more Sprouted Mung Beans or more Brazilnuts to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on a balanced diet that includes a variety of protein sources. Both sprouted mung beans and Brazil nuts can be beneficial for muscle growth, but in this case, sprouted mung beans would be the better choice as they are a good source of plant-based protein and also provide essential nutrients like fiber, vitamins, and minerals. Incorporating a variety of plant-based protein sources such as legumes, nuts, seeds, and whole grains can help support muscle growth and overall health.

What is the environmental impact of producing Sprouted Mung Beans compared to Brazilnuts?

Sprouted mung beans have a lower environmental impact compared to Brazil nuts. Mung beans require less water, land, and resources to grow, making them a more sustainable choice. Additionally, mung beans are typically grown in a shorter period of time compared to Brazil nuts, further reducing their environmental footprint.