Comparing Nutrients in 1 kilogram Mungo Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mungo Beans	Brazilnuts	Recommended Dietary Allowance
Energy	118% 3410kcal	227% 6590kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.4g	692% 671g	97g per day for Men 19-50 years
Saturated Fat	3.56% 1.14g	504% 161g	32g per day for Men 19-50 years
Omega 3	624% 10g	22.5% 0.36g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	1433% 244g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	454% 590g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	32% 23.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 23.3g	g per day for Men 19-50 years
Fiber	482% 183g	197% 75g	38g per day for Men 19-50 years
Protein	450% 252g	256% 143g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Brazilnuts	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.73mg	514% 6.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	195% 2.54mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.5mg	18.4% 2.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	181% 9.06mg	36.8% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	216% 2.8mg	77.7% 1mg	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	540% 2160μg	55% 220μg	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	0% 0mg	7.78% 7mg	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	377% 56.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	138% 1380mg	160% 1600mg	1000mg per day for Men 19-50 years
Copper	1090% 9.8mg	1937% 17.4mg	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	946% 75.7mg	304% 24.3mg	8mg per day for Men 19-50 years
Magnesium	636% 2670mg	895% 3760mg	420mg per day for Men 19-50 years
Manganese	664% 15.3mg	532% 12.2mg	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	541% 3790mg	1036% 7250mg	700mg per day for Men 19-50 years
Potassium	289% 9830mg	194% 6590mg	3400mg per day for Men 19-50 years
Selenium	149% 82μg	34855% 19170μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	305% 33.5mg	369% 40.6mg	11mg per day for Men 19-50 years
Water	2.9% 108g	0.92% 34.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Brazilnuts per 1 kg

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

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

• 1 kilogram of Mungo Beans has 7.3 times more Vitamin B2, 4.9 times more Vitamin B3, 4.9 times more Vitamin B5, 2.8 times more Vitamin B6 and 9.8 times more Vitamin B9 than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 2.3 times more Vitamin B1 than Raw Mungo Beans.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Mungo Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Mungo Beans vs Brazilnuts:

• 1 kilogram of Mungo Beans has 3.1 times more Iron, 1.2 times more Manganese, 1.5 times more Potassium and 12.7 times more Sodium than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.8 times more Copper, 1.4 times more Magnesium, 1.9 times more Phosphorus and 233.8 times more Selenium than Raw Mungo Beans.
• Both Mungo Beans and Brazilnuts contain similar levels of Calcium and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Mungo Beans has 27.8 times more Omega 3, 5 times more Carbohydrate, 2.4 times more Fiber and 1.8 times more Protein than Brazilnuts.
• While 1 kg of Dried Brazilnuts contains 1.9 times more Energy, 40.9 times more Fat, 141.5 times more Saturated Fat and 338.4 times more Omega 6 than Raw Mungo Beans.
• 1 kilogram of Mungo Beans provide inadequate amounts of Omega 6