Comparing Nutrients in 100 calories Dried Leeks VS Canned Sprouted Mung Beans

Weight per 100 calories

• Dried Leeks: 31g
• Canned Sprouted Mung Beans: 833g

Dried Leeks have 26.8 times more energy per 100g than Canned Sprouted Mung Beans. It has high energy density when compared to other foods. Canned Sprouted Mung Beans, Solids having very low energy density.

Which food has more nutrients per 100 calories - Dried Leeks or Canned Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Dried Leeks	16%	5%	79%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Dried Leeks	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.087g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	13.5% 0.22g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	18% 23.3g	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	8.53% 3.24g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	8.46% 4.74g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Dried Leeks	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.48% 4.36μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.6% 0.12mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.8% 1.1mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.78% 0.24mg	24% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	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	28.5% 114μg	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	41% 36.8mg	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

	Dried Leeks	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	11.2% 112mg	11.7% 117mg	1000mg per day for Men 19-50 years
Copper	22.7% 0.2mg	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	29.6% 2.37mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	35.7% 0.82mg	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	15.4% 108mg	38% 267mg	700mg per day for Men 19-50 years
Potassium	22% 748mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	3.23% 1.78μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	1.87% 0.21mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.017% 0.62g	21.6% 801g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dried Leeks vs Canned Sprouted Mung Beans:

• Freeze-dried Leeks have 1.4 times more Vitamin B6, 1.4 times more Vitamin B9 and 14.7 times more Vitamin C than Canned Sprouted Mung Beans, Solids.
• While Canned Sprouted Mung Beans, Solids contain 4.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 5 times more Vitamin B5 than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Canned Sprouted Mung Beans, Solids have similar amounts of Vitamin B1 per 100 kcal.
• Both Freeze-dried Leeks as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Dried Leeks vs Canned Sprouted Mung Beans:

• Freeze-dried Leeks have 1.3 times more Manganese and 3.3 times more Potassium than Canned Sprouted Mung Beans, Solids.
• While Canned Sprouted Mung Beans, Solids contain 6.4 times more Copper, 1.5 times more Iron, 1.5 times more Magnesium, 2.5 times more Phosphorus, 2.8 times more Selenium, 32.1 times more Sodium, 11.3 times more Zinc and 1285.3 times more Water than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Canned Sprouted Mung Beans, Solids have similar amounts of Calcium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Freeze-dried Leeks have 4.3 times more Omega 3 and 1.3 times more Carbohydrate than Canned Sprouted Mung Beans, Solids.
• While Canned Sprouted Mung Beans, Solids contain 2.1 times more Fiber and 2.5 times more Protein than Freeze-dried Leeks.
• Both Freeze-dried Leeks and Canned Sprouted Mung Beans, Solids have similar amounts of Energy per 100 kcal.
• Both Freeze-dried Leeks as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.