Comparing Nutrients in 14 ounces Boiled Lupins with Salt VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	16% 460kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	58.5% 76g	130g per day for Men 19-50 years
Sugars	NA	11% 7.94g	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	29.2% 11g	79.4% 30g	38g per day for Men 19-50 years
Protein	110% 61.8g	49.8% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	58.5% 234μg	158% 631μg	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	4.85% 4.37mg	4.4% 3.97mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	20.2% 202mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	68.8% 0.62mg	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	59.5% 4.76mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	51.4% 1.2mg	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	72.6% 508mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	7.62% 282g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Boiled Mung Beans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lupins with Salt versus 14 oz of Boiled Mung Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 14 oz of Boiled Mung Beans with Salt contain 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 14 ounces of Boiled Lupins with Salt have 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt contain similar levels of Iron, Magnesium, Potassium, Selenium and Sodium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Lupins with Salt have 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans with Salt.
• While 14 oz of Boiled Mung Beans with Salt contain 2.1 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy per 14 ounces.
• 14 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6