Comparing Nutrients in 1 pound Mungo Beans VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Energy	53.3% 1547kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	7.67% 7.44g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	283% 4.53g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.92% 0.33g	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	206% 268g	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	218% 83g	91% 34.5g	38g per day for Men 19-50 years
Protein	204% 114g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.6% 1.15mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41% 6.56mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	82% 4.1mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.27mg	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	245% 980μg	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	0% 0mg	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

	Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	62.6% 626mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	494% 4.45mg	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	429% 34.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	288% 1211mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	301% 6.93mg	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	246% 1719mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	131% 4459mg	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	11.5% 172mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	138% 15mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1.32% 49g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Boiled Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Mungo Beans 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 Mungo Beans vs Boiled Mung Beans:

• 1 pound of Mungo Beans has 1.7 times more Vitamin B1, 4.2 times more Vitamin B2, 2.5 times more Vitamin B3, 2.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled Mung Beans.
• Both Raw Mungo Beans as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Mungo Beans has 5.1 times more Calcium, 6.3 times more Copper, 5.4 times more Iron, 5.6 times more Magnesium, 5.1 times more Manganese, 3.8 times more Phosphorus, 3.7 times more Potassium, 3.3 times more Selenium, 19 times more Sodium and 4 times more Zinc than Boiled Mung Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mungo Beans has 3.2 times more Energy, 111 times more Omega 3, 3.1 times more Carbohydrate, 2.4 times more Fiber and 3.6 times more Protein than Boiled Mung Beans.
• 1 pound of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Raw Mungo Beans as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in one pound.