Comparing Nutrients in 100 calories Boiled Lentils with Salt VS Boiled Mung Beans with Salt

Weight per 100 calories

• Boiled Lentils with Salt: 87.7g
• Boiled Mung Beans with Salt: 95g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 100 calories - Boiled Lentils with Salt or Boiled Mung Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.34% 0.33g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.046g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	2.03% 0.032g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	14% 18.2g	130g per day for Men 19-50 years
Sugars	2.18% 1.58g	2.63% 1.9g	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	18.2% 6.93g	19% 7.24g	38g per day for Men 19-50 years
Protein	14% 7.9g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.4% 0.15mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.93% 0.064mg	4.47% 0.058mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.8% 0.93mg	3.43% 0.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	4.9% 0.064mg	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	39.7% 159μg	38% 151μg	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	1.46% 1.3mg	1.06% 0.95mg	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	0.64% 0.096mg	0.95% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.24% 1.5μg	2.14% 2.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	1.67% 16.7mg	2.57% 25.7mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	16.5% 0.15mg	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	36.5% 2.92mg	16.7% 1.33mg	8mg per day for Men 19-50 years
Magnesium	7.5% 31.6mg	11% 45.7mg	420mg per day for Men 19-50 years
Manganese	19% 0.43mg	12.3% 0.28mg	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	22.6% 158mg	13.5% 94mg	700mg per day for Men 19-50 years
Potassium	9.52% 324mg	7.45% 253mg	3400mg per day for Men 19-50 years
Selenium	4.47% 2.46μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	14% 209mg	15% 227mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	7.27% 0.8mg	11mg per day for Men 19-50 years
Water	1.65% 61g	1.87% 69.2g	3700g per day for Men 19-50 years

Boiled Lentils With Salt VS Boiled Mung Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Lentils with Salt or Boiled Mung Beans with Salt?

Lets compare vitamin content per 100 calories of Boiled Lentils with Salt vs Boiled Mung Beans with Salt:

• 100 calories of Boiled Lentils with Salt have 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.4 times more Vitamin B6 than Boiled Mung Beans with Salt.
• While 100 kcal of Boiled Mung Beans with Salt contain 1.7 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per 100 calories.
• 100 calories of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Boiled Lentils with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Boiled Lentils with Salt vs Boiled Mung Beans with Salt:

• 100 calories of Boiled Lentils with Salt have 1.5 times more Copper, 2.2 times more Iron, 1.5 times more Manganese, 1.7 times more Phosphorus, 1.3 times more Potassium and 1.4 times more Zinc than Boiled Mung Beans with Salt.
• While 100 kcal of Boiled Mung Beans with Salt contain 1.5 times more Calcium and 1.4 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt contain similar levels of Selenium and Sodium per 100 calories.
• 100 calories of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Lentils with Salt have 3.8 times more Omega 3 than Boiled Mung Beans with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 calories.
• 100 calories of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled Lentils with Salt as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.