Comparing Nutrients in 5 ounces Mothbeans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Mothbeans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	16.8% 486kcal	5.13% 149kcal	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	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	0.2% 0.034g	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	20% 26g	130g per day for Men 19-50 years
Sugars	NA	3.93% 2.85g	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	24% 9.07g	38g per day for Men 19-50 years
Protein	58% 32.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	6.32% 0.082mg	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	33.3% 133μg	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	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

	Mothbeans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	22% 0.2mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	25.4% 0.58mg	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	99% 693mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	49.7% 1688mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Mothbeans VS Boiled Mungo Beans per 5 oz

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

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

• 5 ounces of Mothbeans have 3.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.6 times more Vitamin B5, 6.3 times more Vitamin B6, 6.9 times more Vitamin B9 and 4 times more Vitamin C than Boiled Mungo Beans.
• 5 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Mothbeans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mothbeans vs Boiled Mungo Beans:

• 5 ounces of Mothbeans have 2.8 times more Calcium, 4.9 times more Copper, 6.2 times more Iron, 6 times more Magnesium, 4.4 times more Manganese, 3.1 times more Phosphorus, 5.2 times more Potassium, 3.3 times more Selenium, 4.3 times more Sodium and 2.3 times more Zinc than Boiled Mungo Beans.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mothbeans have 3.3 times more Energy, 20.2 times more Omega 6, 3.4 times more Carbohydrate and 3 times more Protein than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.3 times more Omega 3 than Raw Mothbeans.
• 5 ounces of Boiled Mungo Beans provide inadequate amounts of Omega 6