Comparing Nutrients in 1 kilogram Boiled Lupins VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mung Beans	27%	3%	70%

Macro Nutrients

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Energy	41% 1190kcal	120% 3470kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	12% 11.5g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	11% 3.48g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	21% 3.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	482% 626g	130g per day for Men 19-50 years
Sugars	NA	91% 66g	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	429% 163g	38g per day for Men 19-50 years
Protein	278% 156g	426% 239g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	6.67% 60μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	518% 6.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	179% 2.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	141% 22.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	382% 19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	294% 3.82mg	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	1563% 6250μg	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	53.3% 48mg	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	34% 5.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	75% 90μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	51% 510mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	1046% 9.4mg	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	843% 67.4mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	450% 1890mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	450% 10.4mg	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	524% 3670mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	366% 12460mg	3400mg per day for Men 19-50 years
Selenium	47.3% 26μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	10% 150mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	244% 27mg	11mg per day for Men 19-50 years
Water	19.2% 711g	2.45% 91g	3700g per day for Men 19-50 years

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

• Raw Mung Beans contain 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 10.2 times more Vitamin B5, 42.4 times more Vitamin B6, 10.6 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Lupins.
• Both Boiled Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Boiled Lupins have 7.9 times more Water than Raw Mung Beans.
• While Raw Mung Beans contain 2.6 times more Calcium, 4.1 times more Copper, 5.6 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 5.1 times more Potassium, 3.2 times more Selenium, 3.8 times more Sodium and 1.9 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Lupins have 2.5 times more Fat, 5 times more Omega 3 and 1.7 times more Omega 6 than Raw Mung Beans.
• While Raw Mung Beans contain 2.9 times more Energy, 6.3 times more Carbohydrate, 5.8 times more Fiber and 1.5 times more Protein than Boiled Lupins.
• Both Boiled Lupins and Raw Mung Beans have similar amounts of Saturated Fat per 1 kg.
• Both Boiled Lupins as well as Raw Mung Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.