Comparing Nutrients in 1 pound Mung Beans VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Mung Beans	Brazilnuts	Recommended Dietary Allowance
Energy	54.3% 1574kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	5.38% 5.2g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	4.93% 1.58g	229% 73g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	9.53% 1.6g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	218% 284g	41% 53.3g	130g per day for Men 19-50 years
Sugars	41.3% 30g	14.6% 10.6g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	195% 74g	89.5% 34g	38g per day for Men 19-50 years
Protein	193% 108g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	173% 8.66mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Brazilnuts	Recommended Dietary Allowance
Calcium	60% 599mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	474% 4.27mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	204% 857mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	166% 5652mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	4.54% 68mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.1% 41g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Brazilnuts per 1 lb

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

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

• 1 pound of Mung Beans has 6.7 times more Vitamin B2, 7.6 times more Vitamin B3, 10.4 times more Vitamin B5, 3.8 times more Vitamin B6, 28.4 times more Vitamin B9, 6.9 times more Vitamin C and more Vitamin K than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 11.1 times more Vitamin E than Raw Mung Beans.
• Both Mung Beans and Brazilnuts provide similar amounts of Vitamin B1 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin C and Vitamin K
• Both Raw Mung Beans as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mung Beans vs Brazilnuts:

• 1 pound of Mung Beans has 2.8 times more Iron and 1.9 times more Potassium than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 233.8 times more Selenium and 1.5 times more Zinc than Raw Mung Beans.
• Both Mung Beans and Brazilnuts contain similar levels of Calcium and Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mung Beans has 5.3 times more Carbohydrate, 2.8 times more Sugars, 2.2 times more Fiber and 1.7 times more Protein than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.9 times more Energy, 58.3 times more Fat, 46.4 times more Saturated Fat, 1.3 times more Omega 3 and 68.2 times more Omega 6 than Raw Mung Beans.
• 1 pound of Mung Beans provide inadequate amounts of Omega 3