Comparing Nutrients in 5 ounces Boiled Mungo Beans VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Boiled Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Energy	5.13% 149kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.054g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	29.7% 0.47g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	21% 27g	130g per day for Men 19-50 years
Sugars	3.93% 2.85g	3.9% 2.83g	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	24% 9.07g	28.3% 10.8g	38g per day for Men 19-50 years
Protein	19% 10.7g	17.8% 9.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Boiled Mung Beans	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	17.7% 0.21mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.18% 0.11mg	6.65% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.13mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.61mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.32% 0.082mg	7.3% 0.095mg	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	33.3% 133μg	56.3% 225μg	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	1.57% 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	1.4% 0.21mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	7.5% 75mg	3.83% 38.3mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24.6% 0.22mg	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	31% 2.5mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	18.4% 0.42mg	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	31.6% 221mg	20% 140mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	11% 377mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	10.7% 1.18mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.78% 103g	2.8% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans VS Boiled Mung Beans per 5 oz

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

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

• 5 ounces of Boiled Mungo Beans have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled Mung Beans.
• While 5 oz of Boiled Mung Beans contain 1.7 times more Vitamin B9 than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per five ounces.
• Both Boiled Mungo Beans as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Boiled Mungo Beans have 2 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Phosphorus than Boiled Mung Beans.
• Both Boiled Mungo Beans and Boiled Mung Beans contain similar levels of Copper, Potassium, Selenium and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Mungo Beans have 37.2 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mungo Beans and Boiled Mung Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per five ounces.
• 5 ounces of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Boiled Mungo Beans as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in five ounces.