Comparing Nutrients in 14 ounces Boiled Mothbeans VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Mothbeans	26%	4%	70%

Macro Nutrients

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Energy	16% 464kcal	47% 1361kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	65.7% 1.05g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	188% 244g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	186% 2.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	27.8% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	122% 6.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	112% 1.45mg	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	142% 568μg	644% 2576μg	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	4.4% 3.97mg	17.6% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Calcium	1.2% 12mg	59.5% 595mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	303% 2.73mg	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	156% 12.5mg	538% 43mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	360% 1512mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	314% 7.22mg	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	85% 595mg	277% 1941mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	139% 4727mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	7.94% 119mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	69.3% 7.62mg	11mg per day for Men 19-50 years
Water	7.43% 275g	1.04% 38.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mothbeans VS Mothbeans per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Mothbeans vs Mothbeans:

• 14 oz of Raw Mothbeans contain 4.5 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Boiled Mothbeans.
• 14 ounces of Boiled Mothbeans have insufficient amounts of Vitamin B2 and Vitamin C
• Both Boiled Mothbeans as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mothbeans vs Mothbeans:

• 14 oz of Raw Mothbeans contain 50 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.9 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Boiled Mothbeans.
• 14 ounces of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Mothbeans contain 2.9 times more Energy, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Boiled Mothbeans.
• 14 ounces of Boiled Mothbeans provide inadequate amounts of Omega 6