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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	18% 526kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	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	32.4% 42g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	33.4% 12.7g	91% 34.5g	38g per day for Men 19-50 years
Protein	126% 70.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins 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	50.7% 0.61mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	67% 268μg	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	5.54% 5mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	23% 231mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	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	68% 5.44mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	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	83% 581mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	8.7% 322g	8.9% 330g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Boiled Lupins 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 Lupins with Salt vs Boiled Mung Beans with Salt:

• 1 lb of Boiled Mung Beans with Salt contains 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per one pound.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Boiled Lupins with Salt has 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt contain similar levels of Iron, Magnesium, Potassium, Selenium and Sodium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lupins with Salt has 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 2.1 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy per one pound.
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6