Comparing Nutrients in 300 calories Boiled Mung Beans VS Mungo Beans

Weight per 300 calories

• Boiled Mung Beans: 286g
• Mungo Beans: 88g

Raw Mungo Beans have 3.2 times more energy per unit of mass than Boiled Mung Beans, which is high in comparison to other foods. Boiled Mung Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Mung Beans or Mungo Beans?

Macros Ratio

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

Macro Nutrients

	Boiled Mung Beans	Mungo Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.1g	1.5% 1.44g	97g per day for Men 19-50 years
Saturated Fat	1.04% 0.33g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	55% 0.88g	1.6g per day for Men 19-50 years
Omega 6	2% 0.34g	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	42% 54.7g	40% 52g	130g per day for Men 19-50 years
Sugars	7.9% 5.7g	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	57% 21.7g	42.4% 16g	38g per day for Men 19-50 years
Protein	36% 20g	39.6% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0.32% 2.86μg	0.098% 0.88μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39% 0.47mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.3% 1.65mg	7.96% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	114% 454μg	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	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.43% 7.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Mungo Beans	Recommended Dietary Allowance
Calcium	7.7% 77mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	49.5% 0.45mg	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	50% 4mg	83.2% 6.66mg	8mg per day for Men 19-50 years
Magnesium	32.7% 137mg	56% 235mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	40.4% 283mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	13% 7.14μg	13% 7.2μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.7mg	2.23% 33.4mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	26.8% 2.95mg	11mg per day for Men 19-50 years
Water	5.6% 208g	0.26% 9.5g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 2 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
• While Raw Mungo Beans contain 1.3 times more Vitamin B2 and 1.3 times more Vitamin B6 than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled Mung Beans have 21.8 times more Water than Raw Mungo Beans.
• While Raw Mungo Beans contain 1.6 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.7 times more Magnesium and 1.6 times more Manganese than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Mungo Beans have similar amounts of Phosphorus, Potassium, Selenium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled Mung Beans have 1.3 times more Fiber than Raw Mungo Beans.
• While Raw Mungo Beans contain 34.2 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mung Beans and Raw Mungo Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled Mung Beans as well as Raw Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.