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

Macros Ratio

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

Macro Nutrients

	Boiled Mungo Beans with Salt	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	36.2% 1050kcal	203% 5890kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	528% 512g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	247% 79g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1045% 178g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	125% 163g	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	234% 89g	38g per day for Men 19-50 years
Protein	135% 75.4g	483% 270g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Oil-roasted Valencia 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	75% 0.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	896% 143mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	278% 14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	187% 2.43mg	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	315% 1260μg	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	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	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	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	53% 530mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	931% 8.4mg	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	219% 17.5mg	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	748% 17.2mg	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	456% 3190mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	180% 6120mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	136% 75μg	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	280% 31mg	11mg per day for Men 19-50 years
Water	19.6% 725g	0.57% 21g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Oil-roasted Valencia 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 Valencia 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 Valencia Peanuts:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.7 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• While 1 kg of Oil-roasted Valencia Peanuts contains 2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt as well as Oil-roasted Valencia Peanuts 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 Valencia Peanuts:

• 1 kilogram of Boiled Mungo Beans with Salt has 40.5 times more Sodium than Oil-roasted Valencia Peanuts.
• While 1 kg of Oil-roasted Valencia Peanuts contains 6 times more Copper, 2.5 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Valencia 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 33.5 times more Omega 3 than Oil-roasted Valencia Peanuts.
• While 1 kg of Oil-roasted Valencia Peanuts contains 5.6 times more Energy, 93.2 times more Fat, 207.7 times more Saturated Fat, 740 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Valencia Peanuts offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6
• 1 kilogram of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3