Comparing Nutrients in 5 ounces Boiled Lupins VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Energy	5.8% 169kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	4.27% 4.14g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	1.53% 0.49g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	88.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	4.98% 0.85g	0.6% 0.1g	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	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	NA	NA	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	68.3% 26g	38g per day for Men 19-50 years
Protein	39.4% 22g	64% 35.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mungo 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	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.4% 0.7mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.33% 0.27mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.98% 0.013mg	30.6% 0.4mg	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	76.5% 306μg	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	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	155% 1.4mg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	41.7% 0.96mg	94% 2.16mg	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	76.7% 537mg	700mg per day for Men 19-50 years
Potassium	10.2% 347mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	6.7% 3.7μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	17.8% 1.96mg	43% 4.75mg	11mg per day for Men 19-50 years
Water	2.72% 101g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Mungo Beans per 5 oz

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

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

• 5 oz of Raw Mungo Beans contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 4.8 times more Vitamin B5, 31.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Lupins.
• 5 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Mungo 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 Mungo Beans:

• 5 oz of Raw Mungo Beans contain 2.7 times more Calcium, 4.2 times more Copper, 6.3 times more Iron, 4.9 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium, 9.5 times more Sodium and 2.4 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Lupins have 1.8 times more Fat and 8.3 times more Omega 6 than Mungo Beans.
• While 5 oz of Raw Mungo Beans contain 2.9 times more Energy, 7.5 times more Omega 3, 6 times more Carbohydrate, 6.5 times more Fiber and 1.6 times more Protein than Boiled Lupins.
• 5 ounces of Mungo Beans provide inadequate amounts of Omega 6