Comparing Nutrients in 100 calories Roasted Sunflower Seeds VS Boiled Sprouted Mung Beans with Salt

Weight per 100 calories

• Roasted Sunflower Seeds: 17g
• Boiled Sprouted Mung Beans with Salt: 526g

Roasted Sunflower Seeds have 30.6 times more energy per 100g than Boiled Sprouted Mung Beans with Salt. It has very high energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Boiled Sprouted Mung Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Roasted Sunflower Seeds	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.82% 8.56g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.96% 0.047g	1.6g per day for Men 19-50 years
Omega 6	33% 5.63g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.2% 4.14g	14.6% 19g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	20.6% 15g	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	5% 1.9g	11% 4.2g	38g per day for Men 19-50 years
Protein	5.93% 3.32g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.5% 0.018mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.25% 0.042mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.56% 1.2mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24% 1.2mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.6% 0.14mg	22% 0.28mg	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	10% 40.7μg	38% 153μg	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	0.27% 0.24mg	66.7% 60mg	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	30% 4.5mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.39% 0.46μg	100% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	1.2% 12mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	71.3% 0.64mg	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	8.16% 0.65mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	5.28% 22mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	32% 0.74mg	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	28.4% 198mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	4.3% 146mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	24.8% 13.6μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	0.034% 0.52mg	86.3% 1295mg	1500mg per day for Men 19-50 years
Zinc	8.26% 0.91mg	22.5% 2.47mg	11mg per day for Men 19-50 years
Water	0.006% 0.21g	13.3% 492g	3700g per day for Men 19-50 years

Roasted Sunflower Seeds VS Boiled Sprouted Mung Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Roasted Sunflower Seeds or Boiled Sprouted Mung Beans with Salt?

Lets compare vitamin content per 100 calories of Roasted Sunflower Seeds vs Boiled Sprouted Mung Beans with Salt:

• 100 calories of Roasted Sunflower Seeds have 12.2 times more Vitamin E than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 14.4 times more Vitamin B1, 12.7 times more Vitamin B2, 3.6 times more Vitamin B3, 2.1 times more Vitamin B6, 3.7 times more Vitamin B9, 249.4 times more Vitamin C and 257.5 times more Vitamin K than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Sprouted Mung Beans with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Roasted Sunflower Seeds have insufficient amounts of Vitamin B1, Vitamin C and Vitamin K
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Boiled and Drained Sprouted Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Roasted Sunflower Seeds vs Boiled Sprouted Mung Beans with Salt:

• 100 calories of Roasted Sunflower Seeds have 1.3 times more Phosphorus and 4.3 times more Selenium than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 5.3 times more Calcium, 2 times more Copper, 5.2 times more Iron, 3.3 times more Magnesium, 2 times more Manganese, 3.6 times more Potassium, 2511.8 times more Sodium, 2.7 times more Zinc and 2383.9 times more Water than Dry Roasted Sunflower Seed Kernels no Salt.
• 100 calories of Roasted Sunflower Seeds lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Roasted Sunflower Seeds have 18.1 times more Fat, 6.8 times more Saturated Fat and 46.5 times more Omega 6 than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 4 times more Omega 3, 4.6 times more Carbohydrate, 31.9 times more Sugars, 2.2 times more Fiber and 3.2 times more Protein than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Boiled Sprouted Mung Beans with Salt offer comparable quantities of Energy per 100 calories.
• 100 calories of Roasted Sunflower Seeds provide inadequate amounts of Omega 3
• 100 calories of Boiled Sprouted Mung Beans with Salt provide inadequate amounts of Omega 6