Comparing Nutrients in 5 ounces Mung Beans VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Mung Beans	Mungo Beans	Recommended Dietary Allowance
Energy	17% 492kcal	16.7% 483kcal	2900kcal per day for Men 19-50 years
Fat	1.7% 1.63g	2.4% 2.32g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	88.5% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.98% 0.51g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68.3% 88.8g	64.3% 83.6g	130g per day for Men 19-50 years
Sugars	13% 9.36g	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	61% 23g	68.3% 26g	38g per day for Men 19-50 years
Protein	60.4% 34g	64% 35.7g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	32.2% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.4% 0.33mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13% 2.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	54% 2.7mg	25.7% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.7% 0.54mg	30.6% 0.4mg	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	221% 886μg	76.5% 306μg	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	7.56% 6.8mg	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	4.8% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Mungo Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	155% 1.4mg	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	119% 9.55mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	63.8% 268mg	90% 378mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	94% 2.16mg	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	74.3% 520mg	76.7% 537mg	700mg per day for Men 19-50 years
Potassium	52% 1766mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	1.4% 21.3mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	43% 4.75mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.41% 15.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Mungo Beans per 5 oz

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

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

• 5 ounces of Mung Beans have 2.3 times more Vitamin B1, 1.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin C than Mungo Beans.
• Both Mung Beans and Mungo Beans provide similar amounts of Vitamin B2 per five ounces.
• 5 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Mung Beans as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mung Beans vs Mungo Beans:

• 5 ounces of Mung Beans have 1.3 times more Potassium than Mungo Beans.
• While 5 oz of Raw Mungo Beans contain 1.4 times more Magnesium, 1.5 times more Manganese and 2.5 times more Sodium than Raw Mung Beans.
• Both Mung Beans and Mungo Beans contain similar levels of Calcium, Copper, Iron, Phosphorus, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mung Beans have 5 times more Omega 6 than Mungo Beans.
• While 5 oz of Raw Mungo Beans contain 37 times more Omega 3 than Raw Mung Beans.
• Both Mung Beans and Mungo Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per five ounces.
• 5 ounces of Mung Beans provide inadequate amounts of Omega 3
• 5 ounces of Mungo Beans provide inadequate amounts of Omega 6