Comparing Nutrients in 5 ounces Boiled Mung Beans with Salt VS Oil-roasted Valencia Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Oil-roasted Valencia Peanuts	17%	73%	10%

Macro Nutrients

	Boiled Mung Beans with Salt	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Energy	5.13% 149kcal	28.8% 835kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	75% 72.6g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	35% 11g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	17.8% 23g	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	33% 12.6g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	68.4% 38.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Oil-roasted Valencia Peanuts	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	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	26.5% 0.34mg	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	44.7% 179μg	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	0% 0mg	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	Oil-roasted Valencia Peanuts	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	132% 1.2mg	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	25% 2mg	29.2% 2.34mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	106% 2.44mg	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	64.6% 452mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	25.5% 867mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	22.5% 337mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	2.8% 103g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Oil-roasted Valencia Peanuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Mung Beans with Salt versus 5 oz of Oil-roasted Valencia Peanuts 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 Oil-roasted Valencia Peanuts:

• 5 ounces of Boiled Mung Beans with Salt have 1.8 times more Vitamin B1 and 1.3 times more Vitamin B9 than Oil-roasted Valencia Peanuts.
• While 5 oz of Oil-roasted Valencia Peanuts contain 2.5 times more Vitamin B2, 24.8 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.6 times more Vitamin B6 than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt as well as Oil-roasted Valencia Peanuts 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 Oil-roasted Valencia Peanuts:

• 5 ounces of Boiled Mung Beans with Salt have 39.7 times more Sodium than Oil-roasted Valencia Peanuts.
• While 5 oz of Oil-roasted Valencia Peanuts contain 2 times more Calcium, 5.4 times more Copper, 3.3 times more Magnesium, 5.8 times more Manganese, 3.2 times more Phosphorus, 2.3 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-roasted Valencia Peanuts contain similar levels of Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oil-roasted Valencia Peanuts contain 5.6 times more Energy, 134.8 times more Fat, 68.1 times more Saturated Fat, 149.2 times more Omega 6 and 3.9 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-roasted Valencia Peanuts offer comparable quantities of Carbohydrate and Fiber per five ounces.
• 5 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 6
• Both Boiled Mung Beans with Salt as well as Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3 in five ounces.