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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Virginia Peanuts	17%	71%	12%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Oil-roasted Virginia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	79% 2294kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	199% 193g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	78.7% 25g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60.6% 79g	56% 72.8g	130g per day for Men 19-50 years
Sugars	NA	11% 7.98g	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	93% 35.3g	67% 25.4g	38g per day for Men 19-50 years
Protein	183% 103g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Virginia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	34% 0.44mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	365% 58.3mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	110% 5.5mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.5% 1mg	17.7% 0.23mg	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	124% 496μg	93% 373μg	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	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	NA	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Virginia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	34% 341mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	561% 5.05mg	61.3% 0.55mg	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	83% 6.63mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	347% 7.97mg	71% 1.64mg	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	287% 2008mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	76% 2588mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	239% 26.3mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	7.78% 288g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 14 ounces of Oil-roasted Virginia Peanuts vs Boiled Mungo Beans with Salt:

• 14 ounces of Oil-roasted Virginia Peanuts have 1.8 times more Vitamin B1, 1.5 times more Vitamin B2, 9.8 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Oil-roasted Virginia Peanuts as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Oil-roasted Virginia Peanuts have 1.6 times more Calcium, 9.2 times more Copper, 3 times more Magnesium, 4.9 times more Manganese, 3.2 times more Phosphorus, 2.8 times more Potassium, 3 times more Selenium and 8 times more Zinc than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 40.5 times more Sodium than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Boiled Mungo Beans with Salt contain similar levels of Iron per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oil-roasted Virginia Peanuts have 5.5 times more Energy, 88.4 times more Fat, 167 times more Saturated Fat, 610 times more Omega 6, 1.4 times more Fiber and 3.4 times more Protein than Boiled Mungo Beans with Salt.
• While 14 oz of Boiled Mungo Beans with Salt contain 17.6 times more Omega 3 than Oil-roasted Virginia Peanuts.
• Both Oil-roasted Virginia Peanuts and Boiled Mungo Beans with Salt offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Oil-roasted Virginia Peanuts provide inadequate amounts of Omega 3
• 14 ounces of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6