Comparing Nutrients in 1 pound Boiled Lentils with Salt VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	18% 517kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	67% 87g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	12.5% 9.07g	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	94% 36g	91% 34.5g	38g per day for Men 19-50 years
Protein	73% 41g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	23.4% 0.3mg	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	205% 821μg	180% 721μg	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	7.56% 6.8mg	5.04% 4.54mg	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	3.33% 0.5mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	78.6% 0.71mg	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	189% 15mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	58.8% 1.35mg	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	117% 816mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.76mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Mung Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Lentils with Salt vs Boiled Mung Beans with Salt:

• 1 pound of Boiled Lentils with Salt has 1.8 times more Vitamin B3, 1.6 times more Vitamin B5 and 2.7 times more Vitamin B6 than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 1.6 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Boiled Lentils with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Boiled Lentils with Salt vs Boiled Mung Beans with Salt:

• 1 pound of Boiled Lentils with Salt has 1.6 times more Copper, 2.4 times more Iron, 1.7 times more Manganese, 1.8 times more Phosphorus, 1.4 times more Potassium and 1.5 times more Zinc than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 1.4 times more Calcium and 1.3 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt contain similar levels of Selenium and Sodium per one pound.
• 1 pound of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lentils with Salt has 4.1 times more Omega 3 and 1.3 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Lentils with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Fiber per one pound.
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled Lentils with Salt as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in one pound.