Comparing Nutrients in 14 ounces Boiled Mung Beans with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Mung Beans with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	82% 2377kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	215% 208g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	108% 34.5g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	9.43% 0.15g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	353% 60g	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	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	11% 7.94g	23% 16.6g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 16g	g per day for Men 19-50 years
Fiber	79.4% 30g	98% 37.3g	38g per day for Men 19-50 years
Protein	49.8% 28g	199% 111g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Oil-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	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	343% 55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	141% 1.83mg	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	119% 476μg	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	3.53% 3.18mg	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	183% 27.4mg	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	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	24.2% 242mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	235% 2.1mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	166% 699mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	318% 7.32mg	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	225% 1576mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	84.7% 2881mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	24% 13μg	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	118% 13mg	11mg per day for Men 19-50 years
Water	7.8% 288g	0.16% 5.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Oil-Roasted Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Mung Beans with Salt versus 14 oz of Oil-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 Oil-Roasted Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B9 and more Vitamin K than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 1.5 times more Vitamin B2, 24 times more Vitamin B3, 2.9 times more Vitamin B5, 6.9 times more Vitamin B6 and 46.1 times more Vitamin E than Boiled Mung Beans with Salt.
• 14 ounces of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• 14 ounces of Oil-Roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Mung Beans with Salt as well as Oil-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 Oil-Roasted Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 39.7 times more Sodium than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 2.3 times more Calcium, 3.4 times more Copper, 3.7 times more Magnesium, 6.2 times more Manganese, 4 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 3.9 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-Roasted Peanuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Mung Beans with Salt have 1.3 times more Carbohydrate than Oil-Roasted Peanuts.
• While 14 oz of Oil-Roasted Peanuts no Salt contain 5.7 times more Energy, 138.2 times more Fat, 74.9 times more Saturated Fat, 4.2 times more Omega 3, 126.9 times more Omega 6, 2.1 times more Sugars and 4 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-Roasted Peanuts offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6