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

Macros Ratio

	Protein	Fat	Carbs
Oil-roasted Valencia Peanuts	17%	73%	10%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Oil-roasted Valencia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	28.8% 835kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	75% 72.6g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	35% 11g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	3.93% 2.85g	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	33% 12.6g	24% 9.07g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oil-roasted Valencia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.6% 0.13mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	127% 20.3mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.5% 0.34mg	6.32% 0.082mg	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	44.7% 179μg	33.3% 133μg	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	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	NA	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil-roasted Valencia Peanuts	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	22% 0.2mg	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	29.2% 2.34mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	54% 227mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	106% 2.44mg	25.4% 0.58mg	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	64.6% 452mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	25.5% 867mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	23% 344mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.78% 103g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Oil-roasted Valencia Peanuts versus 5 oz of Boiled Mungo Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil-roasted Valencia Peanuts vs Boiled Mungo Beans with Salt:

• 5 ounces of Oil-roasted Valencia Peanuts have 2 times more Vitamin B2, 9.6 times more Vitamin B3, 3.2 times more Vitamin B5, 4.2 times more Vitamin B6 and 1.3 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• While 5 oz of Boiled Mungo Beans with Salt contain 1.7 times more Vitamin B1 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil-roasted Valencia Peanuts vs Boiled Mungo Beans with Salt:

• 5 ounces of Oil-roasted Valencia Peanuts have 6 times more Copper, 2.5 times more Magnesium, 4.2 times more Manganese, 2 times more Phosphorus, 2.6 times more Potassium, 3 times more Selenium and 3.7 times more Zinc than Boiled Mungo Beans with Salt.
• While 5 oz of Boiled Mungo Beans with Salt contain 40.5 times more Sodium than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Mungo Beans with Salt contain similar levels of Calcium and Iron per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil-roasted Valencia Peanuts have 5.6 times more Energy, 93.2 times more Fat, 207.7 times more Saturated Fat, 740 times more Omega 6, 1.4 times more Fiber and 3.6 times more Protein than Boiled Mungo Beans with Salt.
• While 5 oz of Boiled Mungo Beans with Salt contain 33.5 times more Omega 3 than Oil-roasted Valencia Peanuts.
• Both Oil-roasted Valencia Peanuts and Boiled Mungo Beans with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Oil-roasted Valencia Peanuts provide inadequate amounts of Omega 3
• 5 ounces of Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6