Comparing Nutrients in 14 ounces Boiled Mung Beans with Salt VS Dry-roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	80.3% 2330kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	203% 197g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	96% 30.7g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	227% 38.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	65% 84.4g	130g per day for Men 19-50 years
Sugars	11% 7.94g	27% 19.4g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 19.4g	g per day for Men 19-50 years
Fiber	79.4% 30g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	49.8% 28g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.2% 0.65mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	142% 1.85mg	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	158% 631μg	96% 385μg	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	0% 0mg	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	3.97% 0.6mg	130% 19.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	23% 230mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	189% 1.7mg	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	69.5% 5.56mg	78.4% 6.27mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	168% 706mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	308% 7.1mg	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	56% 393mg	206% 1441mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	74% 2516mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	63% 945mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	100% 11mg	11mg per day for Men 19-50 years
Water	7.8% 288g	0.19% 7.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Dry-roasted Peanuts per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Mung Beans with Salt vs Dry-roasted Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 1.6 times more Vitamin B9 and more Vitamin K than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 3.2 times more Vitamin B2, 24.9 times more Vitamin B3, 2.5 times more Vitamin B5, 7 times more Vitamin B6 and 32.9 times more Vitamin E than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• 14 ounces of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Mung Beans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mung Beans with Salt vs Dry-roasted Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 39.7 times more Sodium than Dry-roasted Peanuts.
• While 14 oz of Dry-roasted Peanuts, no salt contain 2.1 times more Calcium, 2.7 times more Copper, 3.7 times more Magnesium, 6 times more Manganese, 3.7 times more Phosphorus, 2.4 times more Potassium, 3.7 times more Selenium and 3.3 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry-roasted Peanuts, no salt contain 5.6 times more Energy, 130.7 times more Fat, 66.6 times more Saturated Fat, 81.6 times more Omega 6, 2.5 times more Sugars and 3.5 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts offer comparable quantities of Carbohydrate and Fiber per 14 ounces.
• 14 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 6
• Both Boiled Mung Beans with Salt as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 14 ounces.