Comparing Nutrients in 7 ounces Boiled Lentils with Salt VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Lentils with Salt	31%	3%	66%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Lentils with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	7.8% 226kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.11g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	4.6% 0.073g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.6% 0.27g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 38.8g	28% 36.4g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	5.5% 4g	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	41.3% 15.7g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32% 18g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Lentils with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.3% 1.27mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	8.85% 0.12mg	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	89.8% 359μg	46.6% 187μg	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	3.3% 2.98mg	2.2% 2mg	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	1.46% 0.22mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.8% 3.37μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lentils with Salt	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	55.3% 0.5mg	30.6% 0.28mg	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	82.6% 6.6mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	17% 71.4mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	35.5% 0.82mg	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	51% 357mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	21.5% 732mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.74% 138g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lentils with Salt VS Boiled Mungo Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Lentils with Salt versus 7 oz of Boiled Mungo Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Lentils with Salt vs Boiled Mungo Beans with Salt:

• 7 ounces of Boiled Lentils with Salt have 1.5 times more Vitamin B5, 3.1 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 1.4 times more Vitamin B3 and 1.6 times more Vitamin K than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Boiled Lentils with Salt have insufficient amounts of Vitamin K
• Both Boiled Lentils with Salt as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Boiled Lentils with Salt vs Boiled Mungo Beans with Salt:

• 7 ounces of Boiled Lentils with Salt have 1.8 times more Copper, 1.9 times more Iron, 1.6 times more Potassium and 1.5 times more Zinc than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 2.8 times more Calcium and 1.8 times more Magnesium than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt contain similar levels of Manganese, Phosphorus, Selenium and Sodium per seven ounces.
• 7 ounces of Boiled Lentils with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lentils with Salt have 1.2 times more Fiber than Boiled Mungo Beans with Salt.
• While 7 oz of Boiled Mungo Beans with Salt contain 9.1 times more Omega 3 than Boiled Lentils with Salt.
• Both Boiled Lentils with Salt and Boiled Mungo Beans with Salt offer comparable quantities of Energy, Carbohydrate, Sugars and Protein per seven ounces.
• Both Boiled Lentils with Salt as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in seven ounces.