Comparing Nutrients in 500 calories Boiled Lupins VS Boiled Mungo Beans

Weight per 500 calories

• Boiled Lupins: 420g
• Boiled Mungo Beans: 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 or Boiled Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Boiled Lupins	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.3g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	4.54% 1.45g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	35% 0.56g	100% 1.6g	1.6g per day for Men 19-50 years
Omega 6	14.8% 2.5g	0.67% 0.11g	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	67% 87.3g	130g per day for Men 19-50 years
Sugars	NA	13.2% 9.57g	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	80.2% 30.5g	38g per day for Men 19-50 years
Protein	117% 65.4g	64% 36g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.06% 9.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	41.2% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.9% 0.038mg	21.2% 0.28mg	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	112% 448μg	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	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	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	21.4% 214mg	25.2% 252mg	1000mg per day for Men 19-50 years
Copper	108% 0.97mg	73.5% 0.66mg	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	104% 8.33mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	123% 2.84mg	85.3% 1.96mg	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	106% 743mg	700mg per day for Men 19-50 years
Potassium	30.3% 1029mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	21.6% 12μg	55μg per day for Men 19-50 years
Sodium	1.12% 17mg	2.22% 33.3mg	1500mg per day for Men 19-50 years
Zinc	52.7% 5.8mg	36% 3.95mg	11mg per day for Men 19-50 years
Water	8.07% 299g	9.33% 345g	3700g per day for Men 19-50 years

Boiled Lupins VS Boiled Mungo Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Boiled Mungo Beans contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2, 3.4 times more Vitamin B3, 2.6 times more Vitamin B5, 7.3 times more Vitamin B6 and 1.8 times more Vitamin B9 than Boiled Lupins.
• 500 calories of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Boiled Mungo 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 Boiled Mungo Beans:

• 500 calories of Boiled Lupins have 1.5 times more Copper, 1.4 times more Manganese and 1.5 times more Zinc than Boiled Mungo Beans.
• While 500 kcal of Boiled Mungo Beans contain 1.7 times more Iron, 1.3 times more Magnesium and 1.4 times more Phosphorus than Boiled Lupins.
• Both Boiled Lupins and Boiled Mungo Beans contain similar levels of Calcium, Potassium and Selenium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Lupins have 4.7 times more Fat, 21.9 times more Omega 6 and 1.8 times more Protein than Boiled Mungo Beans.
• While 500 kcal of Boiled Mungo Beans contain 2.8 times more Omega 3, 2.1 times more Carbohydrate and 2.6 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Boiled Mungo Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Mungo Beans provide inadequate amounts of Omega 6