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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Oil-roasted Virginia Peanuts	17%	71%	12%

Macro Nutrients

	Boiled Mung Beans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	79% 2294kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	199% 193g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	78.7% 25g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	342% 58g	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	60.6% 79g	130g per day for Men 19-50 years
Sugars	11% 7.94g	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	79.4% 30g	93% 35.3g	38g per day for Men 19-50 years
Protein	49.8% 28g	183% 103g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Oil-roasted Virginia 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	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	77.5% 1mg	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	124% 496μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans with Salt	Oil-roasted Virginia Peanuts	Recommended Dietary Allowance
Calcium	10.7% 107mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	561% 5.05mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	347% 7.97mg	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	287% 2008mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	76% 2588mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	54% 29.8μg	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	239% 26.3mg	11mg per day for Men 19-50 years
Water	7.8% 288g	0.23% 8.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Oil-roasted Virginia 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 Virginia 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 Virginia Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 1.3 times more Vitamin B9 than Oil-roasted Virginia Peanuts.
• While 14 oz of Oil-roasted Virginia Peanuts contain 1.7 times more Vitamin B1, 1.8 times more Vitamin B2, 25.5 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt as well as Oil-roasted Virginia Peanuts 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 Virginia Peanuts:

• 14 ounces of Boiled Mung Beans with Salt have 39.7 times more Sodium than Oil-roasted Virginia Peanuts.
• While 14 oz of Oil-roasted Virginia Peanuts contain 3.2 times more Calcium, 8.2 times more Copper, 3.9 times more Magnesium, 6.7 times more Manganese, 5.1 times more Phosphorus, 2.5 times more Potassium, 3 times more Selenium and 7.9 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-roasted Virginia Peanuts contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oil-roasted Virginia Peanuts contain 5.5 times more Energy, 127.9 times more Fat, 54.7 times more Saturated Fat, 123 times more Omega 6 and 3.7 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-roasted Virginia 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 Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3 in 14 ounces.