Comparing Nutrients in 100 calories Drumstick Pods VS Canned Sprouted Mung Beans

Weight per 100 calories

• Drumstick Pods: 270g
• Canned Sprouted Mung Beans: 833g

Drumstick Pods have 3.1 times more energy per 100g than Canned Sprouted Mung Beans. It has low energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

Discover which food has more nutrients per 100 calories - Drumstick Pods or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.089g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.7% 23g	13.7% 18g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	22.8% 8.65g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	10% 5.68g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.2% 11μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.5% 1.68mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.32mg	20.5% 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	29.7% 119μg	21% 83.3μg	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	423% 381mg	2.78% 2.5mg	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	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	93% 112μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Drumstick Pods	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	8.1% 81mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	25.2% 0.23mg	145% 1.3mg	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	12% 0.97mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	26.4% 0.61mg	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	19.3% 135mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	36.6% 1246mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	3.44% 1.9μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	7.57% 114mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	6.44% 238g	21.6% 801g	3700g per day for Men 19-50 years

Drumstick Pods VS Canned Sprouted Mung Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Drumstick Pods or Canned Sprouted Mung Beans?

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

• 100 calories of Drumstick Pods have 1.8 times more Vitamin B5, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9 and 152.4 times more Vitamin C than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 1.7 times more Vitamin B1 and 2.9 times more Vitamin B2 than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans provide similar amounts of Vitamin B3 per 100 calories.
• 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 calories.

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

• 100 calories of Drumstick Pods have 1.6 times more Magnesium and 5.5 times more Potassium than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 1.4 times more Calcium, 5.8 times more Copper, 3.7 times more Iron, 2 times more Phosphorus, 2.6 times more Selenium, 3.1 times more Sodium, 1.9 times more Zinc and 3.4 times more Water than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans contain similar levels of Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Drumstick Pods have 1.3 times more Carbohydrate and 1.3 times more Fiber than Canned Sprouted Mung Beans.
• While 100 kcal of Canned Sprouted Mung Beans, Solids contain 2.1 times more Protein than Raw Drumstick Pods.
• Both Drumstick Pods and Canned Sprouted Mung Beans offer comparable quantities of Energy per 100 calories.