Comparing Nutrients in 1 kilogram Boiled Mungo Beans with Salt VS Boiled Lupins with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Boiled Mungo Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	36.2% 1050kcal	40% 1160kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	11% 3.46g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	83.8% 1.34g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	71.5% 93g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	168% 64g	73.7% 28g	38g per day for Men 19-50 years
Protein	135% 75.4g	278% 156g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	40.8% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	31% 4.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	6.92% 0.09mg	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	235% 940μg	148% 590μg	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	11% 10mg	12.2% 11mg	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	10% 1.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	53% 530mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	257% 2.3mg	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	219% 17.5mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	294% 6.76mg	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	223% 1560mg	183% 1280mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	72% 2450mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	47.3% 26μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	160% 2400mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	125% 14mg	11mg per day for Men 19-50 years
Water	19.6% 725g	19.2% 711g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Boiled Lupins with Salt per 1 kg

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

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

• 1 kilogram of Boiled Mungo Beans with Salt has 1.4 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Lupins with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Mungo Beans with Salt as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mungo Beans with Salt vs Boiled Lupins with Salt:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.5 times more Iron and 1.2 times more Phosphorus than Boiled Lupins with Salt.
• While 1 kg of Boiled Lupins with Salt contains 1.7 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Lupins with Salt contain similar levels of Calcium, Magnesium, Potassium, Selenium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mungo Beans with Salt has 2.5 times more Omega 3, 2 times more Carbohydrate and 2.3 times more Fiber than Boiled Lupins with Salt.
• While 1 kg of Boiled Lupins with Salt contains 5.3 times more Fat, 24.9 times more Omega 6 and 2.1 times more Protein than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Lupins with Salt offer comparable quantities of Energy per one kilogram.
• 1 kilogram of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6