Comparing Nutrients in 14 ounces Boiled Mungo Beans VS Split Green Peas

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Split Green Peas	25%	9%	66%

Macro Nutrients

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Energy	14.4% 417kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	16% 15.4g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	5.06% 1.6g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	40.4% 0.65g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	20% 3.4g	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	188% 245g	130g per day for Men 19-50 years
Sugars	11% 7.98g	17% 12.5g	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% 0g	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	% 1.75g	g per day for Men 19-50 years
Sucrose	NA	% 10.7g	g per day for Men 19-50 years
Fiber	67% 25.4g	232% 88g	38g per day for Men 19-50 years
Protein	53.4% 30g	164% 92g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.1% 27.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	238% 2.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	89.5% 14.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	76.4% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	42.7% 0.56mg	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	15% 59.5μg	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	7.94% 7.14mg	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	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	52.6% 63μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Split Green Peas	Recommended Dietary Allowance
Calcium	21% 210mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	357% 3.2mg	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	235% 18.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	205% 4.72mg	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	189% 1326mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	99% 3382mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	77.2% 42.5μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	126% 14mg	11mg per day for Men 19-50 years
Water	7.78% 288g	0.93% 34.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Mungo Beans vs Split Green Peas:

• Boiled Mungo Beans have 6.3 times more Vitamin B9 and 1.3 times more Vitamin E than Raw Split Green Peas.
• While Raw Split Green Peas contain 4.8 times more Vitamin B1, 3.3 times more Vitamin B2, 2.4 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 1.8 times more Vitamin C and 5.9 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Raw Split Green Peas have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Mungo Beans vs Split Green Peas:

• Boiled Mungo Beans have 8.3 times more Water than Raw Split Green Peas.
• While Raw Split Green Peas contain 5.8 times more Copper, 2.7 times more Iron, 2.9 times more Manganese, 2.1 times more Phosphorus, 3.7 times more Potassium, 4.3 times more Selenium and 4.2 times more Zinc than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Raw Split Green Peas have similar amounts of Calcium and Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mungo Beans have 2.1 times more Omega 3 than Raw Split Green Peas.
• While Raw Split Green Peas contain 3.5 times more Energy, 7.1 times more Fat, 10.7 times more Saturated Fat, 35.7 times more Omega 6, 3.4 times more Carbohydrate, 1.6 times more Sugars, 3.5 times more Fiber and 3.1 times more Protein than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Raw Split Green Peas have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.