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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Mungo 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	2.57% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	95% 1.5g	1.6g per day for Men 19-50 years
Omega 6	3.66% 0.62g	0.64% 0.11g	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	64% 83g	130g per day for Men 19-50 years
Sugars	11.3% 8.16g	12.6% 9.1g	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	76.4% 29g	38g per day for Men 19-50 years
Protein	73% 41g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.8mg	42.5% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	58% 2.9mg	39.3% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	62% 0.81mg	20.2% 0.26mg	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	107% 426μg	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 Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	8.6% 86mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	70% 0.63mg	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	99% 7.94mg	8mg per day for Men 19-50 years
Magnesium	39% 163mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	81.3% 1.87mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	49.2% 1674mg	31% 1048mg	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	73.5% 1102mg	1500mg per day for Men 19-50 years
Zinc	52.4% 5.76mg	34.2% 3.76mg	11mg per day for Men 19-50 years
Water	8.54% 316g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Mungo 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 Mungo 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 Mungo Beans with Salt:

• 1 pound of Boiled Lentils with Salt has 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• While 1 lb of Boiled Mungo Beans with Salt contains 1.4 times more Vitamin B3 and 1.6 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 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 Mungo 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 Mungo Beans with Salt:

• 1 pound of Boiled Lentils with Salt has 1.8 times more Copper, 1.9 times more Iron, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Mungo Beans with Salt.
• While 1 lb of Boiled Mungo Beans with Salt contains 2.8 times more Calcium and 1.8 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt contain similar levels of Manganese, Phosphorus, 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 1.2 times more Fiber than Boiled Mungo Beans with Salt.
• While 1 lb of Boiled Mungo Beans with Salt contains 9.1 times more Omega 3 than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per one pound.
• Both Boiled Lentils with Salt as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in one pound.