Comparing Nutrients in 100 grams 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	1.28% 37kcal	0.41% 12kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.062% 0.06g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.033g	0.05% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.38% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.088% 0.015g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.56% 8.53g	1.65% 2.14g	130g per day for Men 19-50 years
Sugars	NA	0.97% 0.7g	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	8.42% 3.2g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	3.75% 2.1g	2.5% 1.4g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.4% 0.053mg	2.5% 0.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.88% 0.62mg	1.38% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	2.86% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	2.46% 0.032mg	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	11% 44μg	2.5% 10μg	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	157% 141mg	0.33% 0.3mg	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	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	3% 30mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	9.33% 0.084mg	17.4% 0.16mg	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	4.5% 0.36mg	5.38% 0.43mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	2.14% 9mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	3.17% 0.073mg	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	7.14% 50mg	4.57% 32mg	700mg per day for Men 19-50 years
Potassium	13.6% 461mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	2.8% 42mg	2.8% 42mg	1500mg per day for Men 19-50 years
Zinc	4.1% 0.45mg	2.55% 0.28mg	11mg per day for Men 19-50 years
Water	2.4% 88.2g	2.6% 96g	3700g per day for Men 19-50 years

Nutrient Comparison: Drumstick Pods VS Canned Sprouted Mung Beans per 100 g

Compare the macro and micronutrient content in 100 g of Drumstick Pods versus 100 g of Canned Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Drumstick Pods vs Canned Sprouted Mung Beans:

• 100 grams of 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.
• Both Drumstick Pods and Canned Sprouted Mung Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3 and Vitamin C
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Drumstick Pods vs Canned Sprouted Mung Beans:

• 100 grams of 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.
• While 100 g of Canned Sprouted Mung Beans, Solids contain 1.9 times more Copper than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans contain similar levels of Iron, Sodium and Water per 100 grams.
• 100 grams of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Drumstick Pods have 4 times more Carbohydrate, 4 times more Fiber and 1.5 times more Protein than Canned Sprouted Mung Beans.
• 100 grams of Canned Sprouted Mung Beans provide inadequate amounts of Carbohydrate
• Both Raw Drumstick Pods as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Energy in 100 grams.