Comparing Nutrients in 1 pound Boiled Mungo Beans with Salt VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Boiled Mungo Beans with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	16.4% 476kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	229% 222g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	107% 34.3g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	453% 77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	61% 79g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	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	76.4% 29g	106% 40.4g	38g per day for Men 19-50 years
Protein	61% 34.2g	227% 127g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	120% 1.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	423% 67.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	126% 6.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	89.3% 1.16mg	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	107% 426μg	143% 572μg	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	5.04% 4.54mg	0% 0mg	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	4.54% 0.68mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	24% 240mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	333% 3mg	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	99% 7.94mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	181% 762mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	464% 10.7mg	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	101% 708mg	251% 1755mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	104% 3520mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	82.5% 9.07mg	11mg per day for Men 19-50 years
Water	8.9% 329g	0.22% 8.07g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans with Salt VS Oil-roasted Spanish Peanuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Mungo Beans with Salt versus 1 lb of Oil-roasted Spanish Peanuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Mungo Beans with Salt vs Oil-roasted Spanish Peanuts:

• 1 lb of Oil-roasted Spanish Peanuts contains 2.1 times more Vitamin B1, 10 times more Vitamin B3, 3.2 times more Vitamin B5, 4.4 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Spanish Peanuts provide similar amounts of Vitamin B2 per one pound.
• Both Boiled Mungo Beans with Salt as well as Oil-roasted Spanish Peanuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Mungo Beans with Salt vs Oil-roasted Spanish Peanuts:

• 1 pound of Boiled Mungo Beans with Salt has 40.5 times more Sodium than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 1.9 times more Calcium, 4.8 times more Copper, 1.3 times more Iron, 2.7 times more Magnesium, 5.7 times more Manganese, 2.5 times more Phosphorus, 3.4 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Boiled Mungo Beans with Salt.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Mungo Beans with Salt has 33.5 times more Omega 3 than Oil-roasted Spanish Peanuts.
• While 1 lb of Oil-roasted Spanish Peanuts contains 5.5 times more Energy, 89.2 times more Fat, 198.8 times more Saturated Fat, 708.2 times more Omega 6, 1.4 times more Fiber and 3.7 times more Protein than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Oil-roasted Spanish Peanuts offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6
• 1 pound of Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3