Comparing Nutrients in 300 calories Boiled Mung Beans with Salt VS Dry-roasted Peanuts

Weight per 300 calories

• Boiled Mung Beans with Salt: 286g
• Dry-roasted Peanuts: 51g

Dry-roasted Peanuts, no salt have 5.6 times more energy per unit of mass than Boiled Mung Beans with Salt, which is very high in comparison to other foods. Boiled Mung Beans with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Dry-roasted Peanuts	15%	71%	14%

Macro Nutrients

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	26% 25.4g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	12.3% 3.95g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	29.2% 4.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	8.36% 11g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	3.45% 2.5g	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	% 2.5g	g per day for Men 19-50 years
Fiber	57% 21.7g	11.3% 4.3g	38g per day for Men 19-50 years
Protein	36% 20g	22.2% 12.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Vitamin A	0.32% 2.86μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	6.47% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	7.74% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	18.3% 0.24mg	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	114% 454μg	12.4% 49.6μg	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	3.17% 2.86mg	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	2.86% 0.43mg	16.8% 2.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans with Salt	Dry-roasted Peanuts	Recommended Dietary Allowance
Calcium	7.7% 77mg	2.96% 29.6mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	24.3% 0.22mg	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	50% 4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	39.7% 0.91mg	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	40.4% 283mg	26.5% 186mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	9.53% 324mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	8.64% 4.75μg	55μg per day for Men 19-50 years
Sodium	45.3% 680mg	0.2% 3.07mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	5.6% 208g	0.025% 0.93g	3700g per day for Men 19-50 years

Boiled Mung Beans With Salt VS Dry-roasted Peanuts Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Boiled Mung Beans with Salt vs Dry-roasted Peanuts:

• 300 calories of Boiled Mung Beans with Salt have 6 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B5, 9.2 times more Vitamin B9 and more Vitamin K than Dry-roasted Peanuts.
• While 300 kcal of Dry-roasted Peanuts, no salt contain 4.5 times more Vitamin B3 and 5.9 times more Vitamin E than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Boiled Mung Beans with Salt have insufficient amounts of Vitamin E
• 300 calories of Dry-roasted Peanuts have insufficient amounts of Vitamin K
• Both Boiled Mung Beans with Salt as well as Dry-roasted Peanuts, no salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Mung Beans with Salt vs Dry-roasted Peanuts:

• 300 calories of Boiled Mung Beans with Salt have 2.6 times more Calcium, 2 times more Copper, 5 times more Iron, 1.5 times more Magnesium, 1.5 times more Phosphorus, 2.3 times more Potassium, 1.5 times more Selenium, 221.8 times more Sodium and 1.7 times more Zinc than Dry-roasted Peanuts.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts contain similar levels of Manganese per 300 calories.
• 300 calories of Dry-roasted Peanuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Mung Beans with Salt have 5 times more Carbohydrate, 2.3 times more Sugars, 5.1 times more Fiber and 1.6 times more Protein than Dry-roasted Peanuts.
• While 300 kcal of Dry-roasted Peanuts, no salt contain 23.4 times more Fat, 11.9 times more Saturated Fat and 14.6 times more Omega 6 than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Dry-roasted Peanuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Mung Beans with Salt provide inadequate amounts of Omega 6
• Both Boiled Mung Beans with Salt as well as Dry-roasted Peanuts, no salt provide inadequate amounts of Omega 3 in 300 calories.