Comparing Nutrients in 5 ounces Mungo Beans VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Mungo Beans	29%	4%	67%
Mothbeans	26%	4%	70%

Macro Nutrients

	Mungo Beans	Mothbeans	Recommended Dietary Allowance
Energy	16.7% 483kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	2.4% 2.32g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	88.5% 1.4g	23.5% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.6% 0.1g	4.04% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.3% 83.6g	67% 87.2g	130g per day for Men 19-50 years
Sugars	NA	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	68.3% 26g	NA	38g per day for Men 19-50 years
Protein	64% 35.7g	58% 32.5g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Mothbeans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.2% 0.39mg	66.4% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.05mg	25% 3.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.7% 1.3mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	40% 0.52mg	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	76.5% 306μg	230% 920μg	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	0% 0mg	6.3% 5.67mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mungo Beans	Mothbeans	Recommended Dietary Allowance
Calcium	19.6% 196mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	155% 1.4mg	108% 0.98mg	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	134% 10.7mg	192% 15.4mg	8mg per day for Men 19-50 years
Magnesium	90% 378mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	112% 2.58mg	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	76.7% 537mg	99% 693mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	49.7% 1688mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	2.83% 42.5mg	1500mg per day for Men 19-50 years
Zinc	43% 4.75mg	24.7% 2.72mg	11mg per day for Men 19-50 years
Water	0.41% 15.3g	0.37% 13.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Mungo Beans VS Mothbeans per 5 oz

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

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

• 5 ounces of Mungo Beans have 2.8 times more Vitamin B2 than Mothbeans.
• While 5 oz of Raw Mothbeans contain 2.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
• 5 ounces of Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Mungo Beans as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Mungo Beans vs Mothbeans:

• 5 ounces of Mungo Beans have 1.4 times more Copper, 1.3 times more Sodium and 1.7 times more Zinc than Mothbeans.
• While 5 oz of Raw Mothbeans contain 1.4 times more Iron, 1.4 times more Magnesium and 1.3 times more Phosphorus than Raw Mungo Beans.
• Both Mungo Beans and Mothbeans contain similar levels of Calcium, Manganese, Potassium and Selenium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Mungo Beans have 3.8 times more Omega 3 than Mothbeans.
• While 5 oz of Raw Mothbeans contain 6.7 times more Omega 6 than Raw Mungo Beans.
• Both Mungo Beans and Mothbeans offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• 5 ounces of Mungo Beans provide inadequate amounts of Omega 6