Comparing Nutrients in 14 ounces Boiled Mungo Beans with Salt VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Mungo Beans with Salt	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	14.4% 417kcal	80.6% 2338kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	210% 203g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	98% 31.3g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	415% 70.5g	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	49.8% 64.7g	130g per day for Men 19-50 years
Sugars	11% 7.98g	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	67% 25.4g	93% 35.3g	38g per day for Men 19-50 years
Protein	53.4% 30g	192% 107g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	110% 5.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	74% 0.96mg	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	125% 500μg	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 Mungo Beans with Salt	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	21% 210mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	370% 3.33mg	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	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	297% 6.83mg	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	181% 1266mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	71.4% 2429mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	64.3% 964mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	7.78% 288g	0.23% 8.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Oil-roasted Valencia Peanuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Mungo Beans with Salt versus 14 oz of Oil-roasted Valencia Peanuts 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 Oil-roasted Valencia Peanuts:

• 14 ounces of Boiled Mungo Beans with Salt have 1.7 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt as well as Oil-roasted Valencia Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Mungo Beans with Salt vs Oil-roasted Valencia Peanuts:

• 14 ounces of Boiled Mungo Beans with Salt have 40.5 times more Sodium than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 6 times more Copper, 2.5 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Valencia Peanuts contain similar levels of Calcium and Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Mungo Beans with Salt have 33.5 times more Omega 3 than Oil-roasted Valencia Peanuts.
• While 14 oz of Oil-roasted Valencia Peanuts contain 5.6 times more Energy, 93.2 times more Fat, 207.7 times more Saturated Fat, 740 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Valencia Peanuts offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6
• 14 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3