Comparing Nutrients in 5 ounces Lupins VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Mung Beans	27%	3%	70%

Macro Nutrients

	Lupins	Mung Beans	Recommended Dietary Allowance
Energy	18% 526kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	14.2% 14g	1.7% 1.63g	97g per day for Men 19-50 years
Saturated Fat	5.12% 1.64g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	39.5% 0.63g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	2.98% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57.2g	68.3% 88.8g	130g per day for Men 19-50 years
Sugars	NA	13% 9.36g	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	70.5% 26.8g	61% 23g	38g per day for Men 19-50 years
Protein	92% 51.3g	60.4% 34g	56g per day for Men 19-50 years

Vitamins

	Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75.6% 0.91mg	73.4% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	25.4% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.4% 3.1mg	20% 3.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.3% 1.06mg	54% 2.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39% 0.51mg	41.7% 0.54mg	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	126% 503μg	221% 886μg	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	7.56% 6.8mg	7.56% 6.8mg	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	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	25% 249mg	18.7% 187mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	148% 1.33mg	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	77.3% 6.2mg	119% 9.55mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	63.8% 268mg	420mg per day for Men 19-50 years
Manganese	147% 3.38mg	63.8% 1.47mg	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	89% 624mg	74.3% 520mg	700mg per day for Men 19-50 years
Potassium	42.2% 1436mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	1.4% 21.3mg	1500mg per day for Men 19-50 years
Zinc	61.2% 6.73mg	34.5% 3.8mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Mung Beans per 5 oz

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

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

• 5 oz of Raw Mung Beans contain 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lupins.
• Both Lupins and Mung Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per five ounces.
• Both Raw Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Lupins vs Mung Beans:

• 5 ounces of Lupins have 1.3 times more Calcium, 2.3 times more Manganese and 1.8 times more Zinc than Mung Beans.
• While 5 oz of Raw Mung Beans contain 1.5 times more Iron than Raw Lupins.
• Both Lupins and Mung Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Lupins have 8.5 times more Fat, 3.3 times more Saturated Fat, 16.5 times more Omega 3, 5.6 times more Omega 6 and 1.5 times more Protein than Mung Beans.
• While 5 oz of Raw Mung Beans contain 1.6 times more Carbohydrate than Raw Lupins.
• Both Lupins and Mung Beans offer comparable quantities of Energy and Fiber per five ounces.
• 5 ounces of Mung Beans provide inadequate amounts of Omega 3