Comparing Nutrients in 300 calories Boiled Mothbeans VS Mungo Beans

Weight per 300 calories

• Boiled Mothbeans: 256g
• Mungo Beans: 88g

Raw Mungo Beans have 2.9 times more energy per unit of mass than Boiled Mothbeans, which is high in comparison to other foods. Boiled Mothbeans having average energy density.

Discover which food has more nutrients per 300 calories - Boiled Mothbeans or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Boiled Mothbeans	Mungo Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	0.37% 0.063g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.3% 53.7g	40% 52g	130g per day for Men 19-50 years
Sugars	NA	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	NA	42.4% 16g	38g per day for Men 19-50 years
Protein	35.8% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0.28% 2.56μg	0.098% 0.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.7% 1.7mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	19% 0.25mg	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	92% 367μg	47.5% 190μg	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	2.85% 2.56mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Mungo Beans	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	96% 0.86mg	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	101% 8.05mg	83.2% 6.66mg	8mg per day for Men 19-50 years
Magnesium	63.5% 267mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	58.8% 1.35mg	58.4% 1.34mg	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	55% 385mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	23% 779mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	13% 7.18μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.6mg	2.23% 33.4mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	26.8% 2.95mg	11mg per day for Men 19-50 years
Water	4.8% 178g	0.26% 9.5g	3700g per day for Men 19-50 years

Boiled Mothbeans VS Mungo Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Mothbeans or Mungo Beans?

Lets compare vitamin content per 300 calories of Boiled Mothbeans vs Mungo Beans:

• 300 calories of Boiled Mothbeans have 1.3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5 and 1.9 times more Vitamin B9 than Mungo Beans.
• While 300 kcal of Raw Mungo Beans contain 3.8 times more Vitamin B2 than Boiled Mothbeans.
• Both Boiled Mothbeans and Mungo Beans provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Mothbeans have insufficient amounts of Vitamin B2
• Both Boiled Mothbeans as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mothbeans vs Mungo Beans:

• 300 calories of Boiled Mothbeans have 1.2 times more Iron than Mungo Beans.
• While 300 kcal of Raw Mungo Beans contain 15.8 times more Calcium, 2.1 times more Copper and 1.9 times more Zinc than Boiled Mothbeans.
• Both Boiled Mothbeans and Mungo Beans contain similar levels of Magnesium, Manganese, Phosphorus, Potassium and Selenium per 300 calories.
• 300 calories of Boiled Mothbeans lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Raw Mungo Beans contain 3.8 times more Omega 3 than Boiled Mothbeans.
• Both Boiled Mothbeans and Mungo Beans offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Boiled Mothbeans as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 300 calories.