Comparing Nutrients in 5 ounces Mothbeans VS Boiled Mothbeans

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Mothbeans	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	14.6% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	2.5% 0.033mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	5.9% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	10% 0.13mg	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	230% 920μg	50.7% 203μg	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	6.3% 5.67mg	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	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

	Mothbeans	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	21.3% 213mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	26% 0.23mg	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	192% 15.4mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	32.5% 0.75mg	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	99% 693mg	30.4% 213mg	700mg per day for Men 19-50 years
Potassium	49.7% 1688mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	7.6% 0.84mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.65% 98g	3700g per day for Men 19-50 years

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

• Raw Mothbeans have 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 Raw Mothbeans as well as Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mothbeans vs Boiled Mothbeans:

• Raw Mothbeans have 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.
• While Boiled Mothbeans contain 7.2 times more Water than Raw Mothbeans.

Comparison of macro-nutrients per 5 ounces:

• Raw Mothbeans have 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 Raw Mothbeans as well as Boiled Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.