Comparing Nutrients in 500 calories Dried LeeksVS Canned Sprouted Mung Beans

Weight per 500 calories

Dried Leeks

156g

Canned Sprouted Mung Beans

4167g

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 500 calories - Dried Leeks or Canned Sprouted Mung Beans?

Macros Ratio

Protein Fat Carbs

Dried Leeks

16%

79%

Canned Sprouted Mung Beans

38%

58%

500 kcal ▼

Macro Nutrients

Dried Leeksvs Canned Sprouted Mung Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Vegetables rich in Energy

3.37%3.27g

Fat

2.58%2.5g

3.27 gvs2.5 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Vegetables rich in Fat

1.36%0.43g

Saturated Fat

2.1%0.67g

0.43 gvs0.67 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Vegetables rich in Saturated Fat

67.3%1.08g

Omega 3

15.6%0.25g

1.08 gvs0.25 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Vegetables rich in Omega 3

4.3%0.73g

Omega 6

3.68%0.63g

0.73 gvs0.63 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Vegetables rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Vegetables rich in Cholesterol

89.4%116g

Carbohydrate

68.6%89g

116 gvs89 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Vegetables rich in Carbohydrate

Sugars

40.2%29g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvs29 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Sugars

Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Vegetables rich in Fructose

Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Glucose

Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Vegetables rich in Sucrose

42.6%16g

Fiber

87.7%33.3g

16 gvs33.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Vegetables rich in Fiber

42.3%23.7g

Protein

104%58.3g

23.7 gvs58.3 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Vegetables rich in Protein Buy premium vegan protein powder

Vitamins

Dried Leeksvs Canned Sprouted Mung Beans

2.42%22μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

22 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin A Buy Preformed Vegan Vitamin A

104%1.25mg

Vitamin B1

104%1.25mg

Thiamine

1.25 mgvs1.25 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B1 Buy Vegan Vitamin B1

48%0.62mg

Vitamin B2

224%2.9mg

Riboflavin

0.62 mgvs2.9 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B2 Buy Vegan Vitamin B2

34%5.45mg

Vitamin B3

57.3%9.17mg

Niacin, nicotinic acid, niacinamide

5.45 mgvs9.17 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

24%1.2mg

Vitamin B5

119%5.96mg

Pantothenic acid

1.2 mgvs5.96 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

145%1.9mg

Vitamin B6

103%1.33mg

Pyridoxine

1.9 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B6

Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B7

143%570μg

Vitamin B9

104%417μg

Folates and Folic Acid

570 μgvs417 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin B12 Buy Vegan Vitamin B12

204%184mg

Vitamin C

14%12.5mg

Ascorbic acid

184 mgvs12.5 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Vegetables rich in Vitamin D Buy Vegan Vitamin D

Vitamin E

11%1.67mg

Tocopherols and Tocotrienols

NA mgvs1.67 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Vegetables rich in Vitamin E

Vitamin K

465%558μg

Phytomenadione or phylloquinone

NA μgvs558 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

Find Vegetables rich in Vitamin K

Minerals

Dried Leeksvs Canned Sprouted Mung Beans

56%561mg

Calcium

58.3%583mg

561 mgvs583 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Vegetables rich in Calcium

114%1.02mg

Copper

727%6.54mg

1.02 mgvs6.54 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Vegetables rich in Copper

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Vegetables rich in Fluoride

148%12mg

Iron

224%18mg

12 mgvs18 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Vegetables rich in Iron

59.7%251mg

Magnesium

89.3%375mg

251 mgvs375 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Vegetables rich in Magnesium

178%4.1mg

Manganese

132%3.04mg

4.1 mgvs3.04 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Vegetables rich in Manganese

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Vegetables rich in Molybdenum

77%539mg

Phosphorus

190%1333mg

539 mgvs1333 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Vegetables rich in Phosphorus

110%3738mg

Potassium

33%1125mg

3738 mgvs1125 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Vegetables rich in Potassium

16%8.88μg

Selenium

45.5%25μg

8.88 μgvs25 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Vegetables rich in Selenium

3.63%54.5mg

Sodium

117%1750mg

54.5 mgvs1750 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Vegetables rich in Sodium

9.35%1.03mg

Zinc

106%11.7mg

1.03 mgvs11.7 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Vegetables rich in Zinc

0.084%3.1g

Water

108%4004g

3.1 gvs4004 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

Find Vegetables rich in Water

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

Compare more foods per 500 kcal:

Dried LeeksVS Freeze Dried ParsleyCanned Sprouted Mung BeansVS Freeze Dried ParsleyDried LeeksVS Canned Jalapeno Peppers with LiquidsCanned Sprouted Mung BeansVS Canned Jalapeno Peppers with Liquids

Compare Foods

Comparing Nutrients in 500 calories Dried LeeksVS Canned Sprouted Mung Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Dried Leeks or Canned Sprouted Mung Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: