Comparing Nutrients in 14 ounces Boiled Mungo Beans with Salt VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Mungo Beans with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	14.4% 417kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	2.78% 0.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	58.5% 76g	130g per day for Men 19-50 years
Sugars	11% 7.98g	11% 7.94g	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	67% 25.4g	79.4% 30g	38g per day for Men 19-50 years
Protein	53.4% 30g	49.8% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	18.6% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	32.5% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	20.5% 0.27mg	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	93% 373μg	158% 631μg	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	4.4% 3.97mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	21% 210mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	68.8% 0.62mg	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	87% 6.95mg	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	51.4% 1.2mg	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	88.5% 619mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	31% 1056mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	63% 945mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	30.3% 3.33mg	11mg per day for Men 19-50 years
Water	7.78% 288g	7.8% 288g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Boiled Mung Beans with Salt per 14 oz

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

Lets compare vitamin content per 14 ounces of Boiled Mungo Beans with Salt vs Boiled Mung Beans with Salt:

• 14 ounces of Boiled Mungo Beans with Salt have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled Mung Beans with Salt.
• While 14 oz of Boiled Mung Beans with Salt contain 1.7 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per 14 ounces.
• Both Boiled Mungo Beans with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mungo Beans with Salt vs Boiled Mung Beans with Salt:

• 14 ounces of Boiled Mungo Beans with Salt have 2 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Phosphorus than Boiled Mung Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Mung Beans with Salt contain similar levels of Copper, Potassium, Selenium, Sodium and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Mungo Beans with Salt have 37.2 times more Omega 3 than Boiled Mung Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per 14 ounces.
• 14 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled Mungo Beans with Salt as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in 14 ounces.