Comparing Nutrients in 500 calories Mungo Beans VS Mung Beans

Weight per 500 calories

• Mungo Beans: 147g
• Mung Beans: 144g

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

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

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Mung Beans	27%	3%	70%

Macro Nutrients

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	92% 1.46g	2.43% 0.039g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	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	66.5% 86.5g	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	70.6% 27g	62% 23.5g	38g per day for Men 19-50 years
Protein	66% 37g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.47μg	0.96% 8.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	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	79% 317μg	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	0% 0mg	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

	Mungo Beans	Mung Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	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	139% 11mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	65% 272mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	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	79.4% 556mg	75.5% 529mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	53% 1795mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.7mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.35% 13g	3700g per day for Men 19-50 years

Mungo Beans VS Mung Beans Nutrients Per 500 Kcal

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

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

• 500 kcal of Raw Mung Beans contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.3 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Mungo Beans.
• Both Mungo Beans and Mung Beans provide similar amounts of Vitamin B2 per 500 calories.
• Both Raw Mungo Beans 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 Mungo Beans vs Mung Beans:

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

Comparison of macro-nutrients per 500 calories:

• 500 calories of Mungo Beans have 37.7 times more Omega 3 than Mung Beans.
• Both Mungo Beans and Mung Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• 500 calories of Mung Beans provide inadequate amounts of Omega 3
• Both Raw Mungo Beans as well as Raw Mung Beans provide inadequate amounts of Omega 6 in 500 calories.