Comparing Nutrients in 1 kilogram Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	128% 3710kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	279% 4.46g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	311% 404g	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	497% 189g	200% 76g	38g per day for Men 19-50 years
Protein	646% 362g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	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	533% 6.4mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	169% 2.2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	150% 7.5mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	275% 3.57mg	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	888% 3550μg	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	53.3% 48mg	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

	Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	176% 1760mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	1136% 10.2mg	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	545% 43.6mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	471% 1980mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	1036% 24mg	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	629% 4400mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	298% 10130mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	432% 47.5mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	2.82% 104g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Boiled Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of 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 Lupins vs Boiled Mung Beans:

• 1 kilogram of Lupins has 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled Mung Beans.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Raw Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Lupins has 6.5 times more Calcium, 6.6 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 8 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 3.3 times more Selenium and 5.7 times more Zinc than Boiled Mung Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Lupins has 3.5 times more Energy, 25.6 times more Fat, 10 times more Saturated Fat, 49.6 times more Omega 3, 16.8 times more Omega 6, 2.1 times more Carbohydrate, 2.5 times more Fiber and 5.2 times more Protein than Boiled Mung Beans.
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6