Comparing Nutrients in 14 ounces Mungo Beans VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Mung Beans	27%	3%	70%

Macro Nutrients

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Energy	46.7% 1353kcal	47.5% 1377kcal	2900kcal per day for Men 19-50 years
Fat	6.7% 6.5g	4.7% 4.56g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	4.3% 1.4g	32g per day for Men 19-50 years
Omega 3	248% 3.96g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	8.33% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	180% 234g	191% 249g	130g per day for Men 19-50 years
Sugars	NA	36% 26g	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	191% 72.6g	170% 64.7g	38g per day for Men 19-50 years
Protein	179% 100g	169% 95g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	90% 1.1mg	205% 2.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77.5% 1mg	71% 0.92mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	56% 8.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72% 3.6mg	152% 7.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.8% 1.1mg	117% 1.5mg	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	214% 857μg	620% 2481μg	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	0% 0mg	21% 19mg	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	NA	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	29.8% 35.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Calcium	54.8% 548mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	433% 3.9mg	415% 3.73mg	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	376% 30mg	334% 26.8mg	8mg per day for Men 19-50 years
Magnesium	252% 1060mg	179% 750mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	179% 4.1mg	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	215% 1504mg	208% 1457mg	700mg per day for Men 19-50 years
Potassium	115% 3901mg	145% 4945mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	59% 32.5μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	1.16% 43g	0.97% 36g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Mung Beans per 14 oz

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

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

• 14 oz of Raw Mung Beans contain 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
• Both Mungo Beans and Mung Beans provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Mungo Beans as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Mungo Beans vs Mung Beans:

• 14 ounces of Mungo Beans have 1.4 times more Magnesium, 1.5 times more Manganese, 2.5 times more Sodium and 1.3 times more Zinc than Mung Beans.
• While 14 oz of Raw Mung Beans contain 1.3 times more Potassium than Raw Mungo Beans.
• Both Mungo Beans and Mung Beans contain similar levels of Calcium, Copper, Iron, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mungo Beans have 37 times more Omega 3 than Mung Beans.
• While 14 oz of Raw Mung Beans contain 5 times more Omega 6 than Raw Mungo Beans.
• Both Mungo Beans and Mung Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 14 ounces.
• 14 ounces of Mungo Beans provide inadequate amounts of Omega 6
• 14 ounces of Mung Beans provide inadequate amounts of Omega 3