Comparing Nutrients in 14 ounces Boiled Mung Beans VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Acorns	6%	53%	41%

Macro Nutrients

	Boiled Mung Beans	Acorns	Recommended Dietary Allowance
Energy	14.4% 417kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	NA	1.6g per day for Men 19-50 years
Omega 6	2.78% 0.47g	107% 18.2g	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	124% 162g	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	NA	38g per day for Men 19-50 years
Protein	49.8% 28g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Acorns	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	54.2% 0.65mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.5% 1.63mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.5% 0.27mg	161% 2.1mg	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	86.3% 345μg	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	NA	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	Acorns	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	68.8% 0.62mg	274% 2.46mg	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	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	51.4% 1.2mg	231% 5.3mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	30.3% 3.33mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	7.8% 288g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans VS Acorns per 14 oz

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

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

• 14 ounces of Boiled Mung Beans have 1.5 times more Vitamin B1 and 1.8 times more Vitamin B9 than Acorns.
• While 14 oz of Raw Acorns contain 1.9 times more Vitamin B2, 3.2 times more Vitamin B3, 1.7 times more Vitamin B5 and 7.9 times more Vitamin B6 than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mung Beans vs Acorns:

• 14 ounces of Boiled Mung Beans have 1.8 times more Iron, 1.3 times more Phosphorus and 1.6 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 1.5 times more Calcium, 4 times more Copper, 1.3 times more Magnesium, 4.5 times more Manganese and 2 times more Potassium than Boiled Mung Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 3.7 times more Energy, 62.8 times more Fat, 26.7 times more Saturated Fat, 38.6 times more Omega 6 and 2.1 times more Carbohydrate than Boiled Mung Beans.
• Both Boiled Mung Beans and Acorns offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Boiled Mung Beans provide inadequate amounts of Omega 6