Comparing Nutrients in 1 kilogram Boiled Mungo Beans with Salt VS Oil-Roasted Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Oil-Roasted Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Mungo Beans with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Energy	36.2% 1050kcal	207% 5990kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	541% 525g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	271% 87g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	23.8% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	888% 151g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	117% 153g	130g per day for Men 19-50 years
Sugars	27.7% 20g	57.7% 41.8g	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	1.1% 0.8g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 40.3g	g per day for Men 19-50 years
Fiber	168% 64g	247% 94g	38g per day for Men 19-50 years
Protein	135% 75.4g	501% 280g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Oil-Roasted Peanuts	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	71% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	68.5% 0.89mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	864% 138mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	240% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	355% 4.6mg	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	300% 1200μg	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	8.9% 8mg	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	461% 69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Oil-Roasted Peanuts	Recommended Dietary Allowance
Calcium	53% 530mg	61% 610mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	592% 5.33mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	419% 1760mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	802% 18.5mg	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	567% 3970mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	214% 7260mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Oil-Roasted Peanuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Mungo Beans with Salt versus 1 kg of Oil-Roasted Peanuts 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 Oil-Roasted Peanuts:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.8 times more Vitamin B1 and more Vitamin K than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 9.2 times more Vitamin B3, 2.8 times more Vitamin B5, 7.9 times more Vitamin B6, 1.3 times more Vitamin B9 and 46.1 times more Vitamin E than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-Roasted Peanuts provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin E
• 1 kilogram of Oil-Roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Mungo Beans with Salt as well as Oil-Roasted Peanuts no 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 Oil-Roasted Peanuts:

• 1 kilogram of Boiled Mungo Beans with Salt has 40.5 times more Sodium than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 3.8 times more Copper, 2.8 times more Magnesium, 4.5 times more Manganese, 2.5 times more Phosphorus, 3.1 times more Potassium, 1.3 times more Selenium and 4 times more Zinc than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-Roasted Peanuts contain similar levels of Calcium and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mungo Beans with Salt has 8.8 times more Omega 3 and 1.2 times more Carbohydrate than Oil-Roasted Peanuts.
• While 1 kg of Oil-Roasted Peanuts no Salt contains 5.7 times more Energy, 95.5 times more Fat, 228.6 times more Saturated Fat, 629.3 times more Omega 6, 2.1 times more Sugars, 1.5 times more Fiber and 3.7 times more Protein than Boiled Mungo Beans with Salt.
• 1 kilogram of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6