Comparing Nutrients in 14 ounces Lupins VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Mung Beans	27%	3%	70%

Macro Nutrients

	Lupins	Mung Beans	Recommended Dietary Allowance
Energy	50.8% 1472kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	40% 38.7g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	14.3% 4.6g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	46.6% 7.9g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	191% 249g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	197% 75g	170% 64.7g	38g per day for Men 19-50 years
Protein	256% 144g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.54mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.3% 8.7mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.5% 2.98mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	109% 1.4mg	117% 1.5mg	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	352% 1409μg	620% 2481μg	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	21% 19mg	21% 19mg	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	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	70% 699mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	451% 4.06mg	415% 3.73mg	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	216% 17.3mg	334% 26.8mg	8mg per day for Men 19-50 years
Magnesium	187% 786mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	411% 9.45mg	179% 4.1mg	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	249% 1746mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	118% 4021mg	145% 4945mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	171% 19mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	1.1% 41.4g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Mung Beans per 14 oz

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

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

• 14 oz of Raw Mung Beans contain 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lupins.
• Both Lupins and Mung Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per 14 ounces.
• Both Raw Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Lupins vs Mung Beans:

• 14 ounces of Lupins have 1.3 times more Calcium, 2.3 times more Manganese and 1.8 times more Zinc than Mung Beans.
• While 14 oz of Raw Mung Beans contain 1.5 times more Iron than Raw Lupins.
• Both Lupins and Mung Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Lupins have 8.5 times more Fat, 3.3 times more Saturated Fat, 16.5 times more Omega 3, 5.6 times more Omega 6 and 1.5 times more Protein than Mung Beans.
• While 14 oz of Raw Mung Beans contain 1.6 times more Carbohydrate than Raw Lupins.
• Both Lupins and Mung Beans offer comparable quantities of Energy and Fiber per 14 ounces.
• 14 ounces of Mung Beans provide inadequate amounts of Omega 3