Comparing Nutrients in 1 pound Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	58% 1683kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	45.5% 44g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.24g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	126% 2.02g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	53.2% 9.05g	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	141% 183g	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	226% 85.7g	91% 34.5g	38g per day for Men 19-50 years
Protein	293% 164g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Lupins	Boiled Mung Beans	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	242% 2.9mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	68% 3.4mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	125% 1.6mg	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	403% 1610μg	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	24% 21.8mg	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	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

	Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	80% 798mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	515% 4.64mg	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	247% 19.8mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	470% 11mg	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	285% 1996mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	135% 4595mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	196% 21.5mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1.28% 47.4g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Boiled Mung Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Lupins vs Boiled Mung Beans:

• 1 pound of Lupins has 3.9 times more Vitamin B1, 3.6 times more Vitamin B2, 3.8 times more Vitamin B3, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6, 2.2 times more Vitamin B9 and 4.8 times more Vitamin C than Boiled Mung Beans.
• 1 pound of Boiled Mung Beans have insufficient amounts of Vitamin C
• Both Raw Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Lupins has 6.5 times more Calcium, 6.6 times more Copper, 3.1 times more Iron, 4.1 times more Magnesium, 8 times more Manganese, 4.4 times more Phosphorus, 3.8 times more Potassium, 3.3 times more Selenium and 5.7 times more Zinc than Boiled Mung Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lupins has 3.5 times more Energy, 25.6 times more Fat, 10 times more Saturated Fat, 49.6 times more Omega 3, 16.8 times more Omega 6, 2.1 times more Carbohydrate, 2.5 times more Fiber and 5.2 times more Protein than Boiled Mung Beans.
• 1 pound of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6