Comparing Nutrients in 500 calories Boiled Lupins VS Mung Beans

Weight per 500 calories

• Boiled Lupins: 420g
• Mung Beans: 144g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mung Beans	27%	3%	70%

Macro Nutrients

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.3g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	2.43% 0.039g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.5g	69.4% 90g	130g per day for Men 19-50 years
Sugars	NA	13% 9.5g	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	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% 11.8g	62% 23.5g	38g per day for Men 19-50 years
Protein	117% 65.4g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.96% 8.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	42.3% 0.55mg	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	62% 248μg	225% 901μg	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	5.14% 4.62mg	7.7% 6.9mg	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	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	151% 1.36mg	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	63% 5.04mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	65% 272mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	65% 1.5mg	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	77% 538mg	75.5% 529mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	53% 1795mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	8.07% 299g	0.35% 13g	3700g per day for Men 19-50 years

Boiled Lupins VS Mung Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Mung Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 14.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled Lupins.
• 500 calories of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Boiled Lupins have 1.9 times more Manganese and 1.5 times more Zinc than Mung Beans.
• While 500 kcal of Raw Mung Beans contain 1.4 times more Copper, 1.9 times more Iron and 1.7 times more Potassium than Boiled Lupins.
• Both Boiled Lupins and Mung Beans contain similar levels of Calcium, Magnesium, Phosphorus and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lupins have 7.4 times more Fat, 14.5 times more Omega 3, 4.9 times more Omega 6 and 1.9 times more Protein than Mung Beans.
• While 500 kcal of Raw Mung Beans contain 2.2 times more Carbohydrate and 2 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Mung Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Mung Beans provide inadequate amounts of Omega 3 and Omega 6