Comparing Nutrients in 5 ounces Boiled Mothbeans VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Mothbeans	26%	4%	70%

Macro Nutrients

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Energy	5.7% 166kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	7.97% 0.13g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.38% 0.23g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	67% 87.2g	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	NA	NA	38g per day for Men 19-50 years
Protein	19.8% 11g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.6% 0.18mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.033mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.9% 0.95mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	40% 0.52mg	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	50.7% 203μg	230% 920μg	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	1.57% 1.4mg	6.3% 5.67mg	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 Mothbeans	Mothbeans	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	108% 0.98mg	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	55.6% 4.45mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	32.5% 0.75mg	112% 2.58mg	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	30.4% 213mg	99% 693mg	700mg per day for Men 19-50 years
Potassium	12.7% 431mg	49.7% 1688mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	7.6% 0.84mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	2.65% 98g	0.37% 13.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Mothbeans vs Mothbeans:

• Raw Mothbeans contain 4.5 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Mothbeans vs Mothbeans:

• Boiled Mothbeans have 7.2 times more Water than Raw Mothbeans.
• While Raw Mothbeans contain 50 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.9 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Boiled Mothbeans.

Comparison of macro-nutrients per 5 ounces:

• Raw Mothbeans contain 2.9 times more Energy, 2.9 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Boiled Mothbeans.
• Both Boiled Mothbeans as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.