Comparing Nutrients in 300 calories Boiled Lupins with Salt VS Boiled Mung Beans with Salt

Weight per 300 calories

• Boiled Lupins with Salt: 259g
• Boiled Mung Beans with Salt: 286g

Both foods have similar energy densities which is average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Lupins with Salt or Boiled Mung Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	7.8% 7.55g	1.1% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	1.04% 0.33g	32g per day for Men 19-50 years
Omega 3	21.7% 0.35g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	9.1% 1.54g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.5% 24g	42% 54.7g	130g per day for Men 19-50 years
Sugars	NA	7.9% 5.7g	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	19% 7.24g	57% 21.7g	38g per day for Men 19-50 years
Protein	72% 40.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.32% 2.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8% 1.3mg	10.3% 1.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.72% 0.49mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.8% 0.023mg	14.7% 0.19mg	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	38% 153μg	114% 454μg	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	3.16% 2.84mg	3.17% 2.86mg	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	2.86% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	13% 132mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	66.4% 0.6mg	49.5% 0.45mg	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	38.8% 3.1mg	50% 4mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	37% 0.85mg	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	47.3% 331mg	40.4% 283mg	700mg per day for Men 19-50 years
Potassium	18.6% 634mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	12.2% 6.72μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	41.4% 621mg	45.3% 680mg	1500mg per day for Men 19-50 years
Zinc	32.4% 3.57mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	4.97% 184g	5.6% 208g	3700g per day for Men 19-50 years

Boiled Lupins With Salt VS Boiled Mung Beans With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Lupins with Salt or Boiled Mung Beans with Salt?

Lets compare vitamin content per 300 calories of Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 300 kcal of Boiled Mung Beans with Salt contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 2.4 times more Vitamin B5, 8.2 times more Vitamin B6 and 3 times more Vitamin B9 than Boiled Lupins with Salt.
• 300 calories of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 300 calories of Boiled Lupins with Salt have 1.7 times more Calcium, 1.3 times more Copper, 2.1 times more Manganese and 1.5 times more Zinc than Boiled Mung Beans with Salt.
• While 300 kcal of Boiled Mung Beans with Salt contain 1.3 times more Iron than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt contain similar levels of Magnesium, Phosphorus, Potassium, Selenium and Sodium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Lupins with Salt have 7 times more Fat, 13.5 times more Omega 3, 4.5 times more Omega 6 and 2 times more Protein than Boiled Mung Beans with Salt.
• While 300 kcal of Boiled Mung Beans with Salt contain 2.3 times more Carbohydrate and 3 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mung Beans with Salt offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6