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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Boiled Split Peas	28%	3%	69%

Macro Nutrients

	Boiled Mungo Beans	Boiled Split Peas	Recommended Dietary Allowance
Energy	14.4% 417kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.6% 1.55g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	6.95% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	3.2% 0.54g	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	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	11% 7.98g	16% 11.5g	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	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	86.7% 33g	38g per day for Men 19-50 years
Protein	53.4% 30g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Boiled Split Peas	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	63% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	22% 3.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	47.2% 2.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	14.7% 0.19mg	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	64.5% 258μg	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	1.76% 1.6mg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Boiled Split Peas	Recommended Dietary Allowance
Calcium	21% 210mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	80% 0.72mg	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	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	68.3% 1.57mg	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	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	7.78% 288g	7.45% 276g	3700g per day for Men 19-50 years

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

• Boiled Mungo Beans have 1.3 times more Vitamin B2, 1.7 times more Vitamin B3, 1.2 times more Vitamin B6, 1.4 times more Vitamin B9, 2.5 times more Vitamin C and 5 times more Vitamin E than Boiled Split Peas.
• While Boiled Split Peas contain 1.3 times more Vitamin B1, 1.4 times more Vitamin B5 and 1.9 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Boiled Split 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 Boiled Split Peas:

• Boiled Mungo Beans have 3.8 times more Calcium, 1.4 times more Iron, 1.8 times more Magnesium, 1.6 times more Phosphorus and 4.2 times more Selenium than Boiled Split Peas.
• While Boiled Split Peas contain 1.3 times more Copper and 1.6 times more Potassium than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled Split Peas have similar amounts of Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mungo Beans have 12 times more Omega 3 than Boiled Split Peas.
• While Boiled Split Peas contain 1.4 times more Sugars and 1.3 times more Fiber than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled Split Peas have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Boiled Mungo Beans as well as Boiled Split Peas have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.