Comparing Nutrients in 5 ounces Boiled Mung Beans with Salt VS Boiled Lupins with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Boiled Mung Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	5.13% 149kcal	5.67% 164kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	4.27% 4.14g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.53% 0.49g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	4.98% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	10% 13g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	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	28.3% 10.8g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.4% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	5.33% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	0.98% 0.013mg	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	56.3% 225μg	21% 83.6μg	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	1.73% 1.56mg	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	1.4% 0.21mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.23% 72.3mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	36.4% 0.33mg	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	25% 2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	18.2% 76.5mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	41.7% 0.96mg	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	20% 140mg	26% 181mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	10.2% 347mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	6.7% 3.7μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	22.7% 340mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	17.8% 1.96mg	11mg per day for Men 19-50 years
Water	2.8% 103g	2.72% 101g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Boiled Lupins with Salt per 5 oz

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

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

• 5 ounces of Boiled Mung Beans with Salt have 1.2 times more Vitamin B1, 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Mung Beans with Salt as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Mung Beans with Salt vs Boiled Lupins with Salt:

• 5 oz of Boiled Lupins with Salt contain 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt contain similar levels of Iron, Magnesium, Potassium, Selenium and Sodium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mung Beans with Salt have 2.1 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins with Salt.
• While 5 oz of Boiled Lupins with Salt contain 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt offer comparable quantities of Energy per five ounces.
• 5 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6