Comparing Nutrients in 500 calories Boiled Mungo BeansVS Sunflower Seeds

Weight per 500 calories

Boiled Mungo Beans

476g

Sunflower Seeds

85.6g

Dried Sunflower Seed Kernels have 5.6 times more energy per unit of mass than Boiled Mungo Beans, which is very high in comparison to other foods. Boiled Mungo Beans having average energy density.

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Sunflower Seeds?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Sunflower Seeds

13%

74%

13%

500 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Sunflower Seeds

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.7%2.6g

Fat

45.4%44g

2.6 gvs44 g

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

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0.57%0.18g

Saturated Fat

12%3.8g

0.18 gvs3.8 g

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

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100%1.6g

Omega 3

3.2%0.051g

1.6 gvs0.051 g

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

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0.67%0.11g

Omega 6

116%19.7g

0.11 gvs19.7 g

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

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

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

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67%87.3g

Carbohydrate

13%17g

87.3 gvs17 g

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

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13.2%9.57g

Sugars

3.1%2.24g

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

9.57 gvs2.24 g

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

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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 .

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Glucose

NA gvsNA g

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

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Sucrose

%2.14g

NA gvs2.14 g

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

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80.2%30.5g

Fiber

19.4%7.36g

30.5 gvs7.36 g

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

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64%36g

Protein

31.8%17.8g

36 gvs17.8 g

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

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Vitamins

Boiled Mungo Beansvs Sunflower Seeds

1.06%9.52μg

Vitamin A

0.29%2.57μg

RAE, retinol activity equivalents

9.52 μgvs2.57 μg

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

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59.5%0.71mg

Vitamin B1

106%1.27mg

Thiamine

0.71 mgvs1.27 mg

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

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27.5%0.36mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.36 mgvs0.3 mg

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

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44.6%7.14mg

Vitamin B3

44.6%7.14mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs7.14 mg

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

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41.2%2.06mg

Vitamin B5

19.3%0.97mg

Pantothenic acid

2.06 mgvs0.97 mg

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

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21.2%0.28mg

Vitamin B6

88.6%1.15mg

Pyridoxine

0.28 mgvs1.15 mg

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

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Vitamin B7

Biotin

NA μgvsNA μg

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

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112%448μg

Vitamin B9

48.6%194μg

Folates and Folic Acid

448 μgvs194 μg

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

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

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

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5.3%4.76mg

Vitamin C

1.33%1.2mg

Ascorbic acid

4.76 mgvs1.2 mg

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

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

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

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4.76%0.71mg

Vitamin E

201%30mg

Tocopherols and Tocotrienols

0.71 mgvs30 mg

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

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10.7%13μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

13 μgvs0 μg

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

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Minerals

Boiled Mungo Beansvs Sunflower Seeds

25.2%252mg

Calcium

6.68%66.8mg

252 mgvs66.8 mg

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

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73.5%0.66mg

Copper

171%1.54mg

0.66 mgvs1.54 mg

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

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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 .

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104%8.33mg

Iron

56%4.5mg

8.33 mgvs4.5 mg

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

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71.4%300mg

Magnesium

66.3%278mg

300 mgvs278 mg

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

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85.3%1.96mg

Manganese

72.6%1.67mg

1.96 mgvs1.67 mg

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

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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 .

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106%743mg

Phosphorus

80.7%565mg

743 mgvs565 mg

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

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32.4%1100mg

Potassium

16.2%552mg

1100 mgvs552 mg

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

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21.6%12μg

Selenium

82.5%45.4μg

12 μgvs45.4 μg

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

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2.22%33.3mg

Sodium

0.51%7.7mg

33.3 mgvs7.7 mg

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

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36%3.95mg

Zinc

39%4.3mg

3.95 mgvs4.3 mg

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

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9.33%345g

Water

0.11%4.05g

345 gvs4.05 g

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

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Lets compare vitamin content per 500 calories of Boiled Mungo Beans vs Sunflower Seeds:

Boiled Mungo Beans have 2.1 times more Vitamin B5, 2.3 times more Vitamin B9, 4 times more Vitamin C and more Vitamin K than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 1.8 times more Vitamin B1, 4.2 times more Vitamin B6 and 42.2 times more Vitamin E than Boiled Mungo Beans.
Both Boiled Mungo Beans and Dried Sunflower Seed Kernels have similar amounts of Vitamin B2 and Vitamin B3 per 500 kcal.
Both Boiled Mungo Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Mungo Beans vs Sunflower Seeds:

Boiled Mungo Beans have 3.8 times more Calcium, 1.9 times more Iron, 1.3 times more Phosphorus, 2 times more Potassium and 85.3 times more Water than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 2.3 times more Copper and 3.8 times more Selenium than Boiled Mungo Beans.
Both Boiled Mungo Beans and Dried Sunflower Seed Kernels have similar amounts of Magnesium, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Mungo Beans have 31.1 times more Omega 3, 5.1 times more Carbohydrate, 4.3 times more Sugars, 4.1 times more Fiber and 2 times more Protein than Dried Sunflower Seed Kernels.
While Dried Sunflower Seed Kernels contain 16.8 times more Fat, 21.1 times more Saturated Fat and 172.7 times more Omega 6 than Boiled Mungo Beans.
Both Boiled Mungo Beans and Dried Sunflower Seed Kernels have similar amounts of Energy per 500 kcal.
Both Boiled Mungo Beans as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Mungo BeansVS Split Green PeasSunflower SeedsVS Split Green PeasBoiled Mungo BeansVS Roasted Sunflower SeedsSunflower SeedsVS Roasted Sunflower Seeds

Compare Foods

Comparing Nutrients in 500 calories Boiled Mungo BeansVS Sunflower Seeds

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Sunflower Seeds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: