Comparing Nutrients in 1 kilogram Boiled Lupins VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Energy	41% 1190kcal	118% 3410kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	17% 16.4g	97g per day for Men 19-50 years
Saturated Fat	11% 3.46g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	83.8% 1.34g	624% 10g	1.6g per day for Men 19-50 years
Omega 6	35% 5.97g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	454% 590g	130g per day for Men 19-50 years
Sugars	NA	NA	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	482% 183g	38g per day for Men 19-50 years
Protein	278% 156g	450% 252g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mungo 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	228% 2.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.8% 0.53mg	195% 2.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31% 4.95mg	90% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.6% 1.88mg	181% 9.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.92% 0.09mg	216% 2.8mg	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	540% 2160μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Calcium	51% 510mg	138% 1380mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	1090% 9.8mg	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	946% 75.7mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	636% 2670mg	420mg per day for Men 19-50 years
Manganese	294% 6.76mg	664% 15.3mg	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	541% 3790mg	700mg per day for Men 19-50 years
Potassium	72% 2450mg	289% 9830mg	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	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	305% 33.5mg	11mg per day for Men 19-50 years
Water	19.2% 711g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Mungo Beans per 1 kg

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

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

• 1 kg of Raw Mungo Beans contains 2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 4.8 times more Vitamin B5, 31.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Lupins.
• 1 kilogram of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Mungo 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 Mungo Beans:

• 1 kg of Raw Mungo Beans contains 2.7 times more Calcium, 4.2 times more Copper, 6.3 times more Iron, 4.9 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium, 9.5 times more Sodium and 2.4 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lupins has 1.8 times more Fat and 8.3 times more Omega 6 than Mungo Beans.
• While 1 kg of Raw Mungo Beans contains 2.9 times more Energy, 7.5 times more Omega 3, 6 times more Carbohydrate, 6.5 times more Fiber and 1.6 times more Protein than Boiled Lupins.
• 1 kilogram of Mungo Beans provide inadequate amounts of Omega 6