Comparing Nutrients in 1 kilogram Boiled Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	41% 1190kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	147% 192g	130g per day for Men 19-50 years
Sugars	NA	27.6% 20g	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	73.7% 28g	200% 76g	38g per day for Men 19-50 years
Protein	278% 156g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	51.5% 0.67mg	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	148% 590μg	398% 1590μg	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	12.2% 11mg	11% 10mg	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	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	51% 510mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	173% 1.56mg	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	150% 12mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	130% 2.98mg	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	183% 1280mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	19.2% 711g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Boiled Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Lupins versus 1 kg of Boiled Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Lupins vs Boiled Mung Beans:

• 1 kg of Boiled Mung Beans contains 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lupins vs Boiled Mung Beans:

• 1 kilogram of Boiled Lupins has 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans.
• Both Boiled Lupins and Boiled Mung Beans contain similar levels of Iron, Magnesium, Potassium and Selenium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lupins has 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.9 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6