Comparing Nutrients in 1 pound Mung Beans VS Boiled Lupins

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Boiled Lupins	49%	21%	30%

Macro Nutrients

	Mung Beans	Boiled Lupins	Recommended Dietary Allowance
Energy	54.3% 1574kcal	18.6% 540kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	13.7% 13.2g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	4.9% 1.57g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	34.5% 45g	130g per day for Men 19-50 years
Sugars	41.3% 30g	NA	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	195% 74g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	193% 108g	126% 70.6g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Boiled Lupins	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	235% 2.8mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	18.5% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.66mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	3.14% 0.041mg	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	709% 2835μg	67% 268μg	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	5.54% 5mg	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	15.4% 2.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Boiled Lupins	Recommended Dietary Allowance
Calcium	60% 599mg	23% 231mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	116% 1.05mg	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	382% 30.6mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	133% 3.07mg	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	238% 1665mg	83% 581mg	700mg per day for Men 19-50 years
Potassium	166% 5652mg	32.7% 1111mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	21.4% 11.8μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	57% 6.26mg	11mg per day for Men 19-50 years
Water	1.1% 41g	8.7% 322g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Boiled Lupins per 1 lb

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

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

• 1 pound of Mung Beans has 4.6 times more Vitamin B1, 4.4 times more Vitamin B2, 4.5 times more Vitamin B3, 10.2 times more Vitamin B5, 42.4 times more Vitamin B6, 10.6 times more Vitamin B9 and 4.4 times more Vitamin C than Boiled Lupins.
• 1 pound of Boiled Lupins have insufficient amounts of Vitamin B6 and Vitamin C
• Both Raw Mung Beans as well as Boiled Lupins have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Mung Beans has 2.6 times more Calcium, 4.1 times more Copper, 5.6 times more Iron, 3.5 times more Magnesium, 1.5 times more Manganese, 2.9 times more Phosphorus, 5.1 times more Potassium, 3.2 times more Selenium and 1.9 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mung Beans has 2.9 times more Energy, 6.3 times more Carbohydrate, 5.8 times more Fiber and 1.5 times more Protein than Boiled Lupins.
• While 1 lb of Boiled Lupins contains 2.5 times more Fat, 5 times more Omega 3 and 1.7 times more Omega 6 than Raw Mung Beans.
• 1 pound of Mung Beans provide inadequate amounts of Omega 3