Comparing Nutrients in 5 ounces Boiled Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	5.8% 169kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.8% 14g	21% 27g	130g per day for Men 19-50 years
Sugars	NA	3.9% 2.83g	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	28.3% 10.8g	38g per day for Men 19-50 years
Protein	39.4% 22g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	7.3% 0.095mg	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	56.3% 225μg	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	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	24.6% 0.22mg	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	25% 2mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	18.4% 0.42mg	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	20% 140mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	11% 377mg	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	0.38% 5.67mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.72% 101g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Boiled Mung Beans per 5 oz

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

Lets compare vitamin content per 5 ounces of Boiled Lupins vs Boiled Mung Beans:

• 5 oz of Boiled Mung Beans contain 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Lupins vs Boiled Mung Beans:

• 5 ounces of Boiled Lupins have 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans.
• Both Boiled Lupins and Boiled Mung Beans contain similar levels of Iron, Magnesium, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins have 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 1.9 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6