Comparing Nutrients in 500 calories Boiled Lupins with Salt VS Boiled Mung Beans with Salt

Weight per 500 calories

• Boiled Lupins with Salt: 431g
• Boiled Mung Beans with Salt: 476g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	4.66% 1.5g	1.73% 0.55g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	2.68% 0.043g	1.6g per day for Men 19-50 years
Omega 6	15% 2.57g	3.33% 0.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	70% 91g	130g per day for Men 19-50 years
Sugars	NA	13% 9.52g	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	31.8% 12g	95% 36g	38g per day for Men 19-50 years
Protein	120% 67g	59.7% 33.4g	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	0.53% 4.76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	65% 0.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	22.3% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	17% 2.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.2% 0.81mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3% 0.039mg	24.5% 0.32mg	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	63.6% 254μg	189% 757μg	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	5.27% 4.74mg	5.3% 4.76mg	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	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.7% 13μg	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	22% 220mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	82.5% 0.74mg	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	64.7% 5.17mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	55.4% 233mg	54.4% 229mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	61.7% 1.4mg	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	79% 552mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	31% 1056mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	20.4% 11.2μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	69% 1034mg	75.6% 1133mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	8.3% 306g	9.35% 346g	3700g per day for Men 19-50 years

Boiled Lupins With Salt VS Boiled Mung Beans With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Lupins with Salt or Boiled Mung Beans with Salt?

Lets compare vitamin content per 500 calories of Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 500 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.
• 500 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 500 calories.

Comparing minerals per 500 calories for Boiled Lupins with Salt vs Boiled Mung Beans with Salt:

• 500 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 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 500 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 500 calories.
• 500 calories of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6