Comparing Nutrients in 5 ounces Boiled Lupins with Salt VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Lupins with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	5.67% 164kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	3.93% 2.85g	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	10.4% 3.97g	24% 9.07g	38g per day for Men 19-50 years
Protein	39.4% 22g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	6.32% 0.082mg	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	21% 83.6μg	33.3% 133μg	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	1.73% 1.56mg	1.57% 1.4mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	22% 0.2mg	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	21.3% 1.7mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	25.4% 0.58mg	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	26% 181mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	22.7% 340mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	2.72% 101g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Boiled Mungo Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Lupins with Salt versus 5 oz of Boiled Mungo Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Lupins with Salt vs Boiled Mungo Beans with Salt:

• 5 oz of Boiled Mungo Beans with Salt contain 1.4 times more Vitamin B2, 3 times more Vitamin B3, 2.3 times more Vitamin B5, 6.4 times more Vitamin B6 and 1.6 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Lupins with Salt as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lupins with Salt vs Boiled Mungo Beans with Salt:

• 5 ounces of Boiled Lupins with Salt have 1.7 times more Copper, 1.6 times more Manganese and 1.7 times more Zinc than Boiled Mungo Beans with Salt.
• While 5 oz of Boiled Mungo Beans with Salt contain 1.5 times more Iron than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mungo Beans with Salt contain similar levels of Calcium, Magnesium, Phosphorus, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins with Salt have 5.3 times more Fat, 24.9 times more Omega 6 and 2.1 times more Protein than Boiled Mungo Beans with Salt.
• While 5 oz of Boiled Mungo Beans with Salt contain 2.5 times more Omega 3, 2 times more Carbohydrate and 2.3 times more Fiber than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Boiled Mungo Beans with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6