Comparing Nutrients in 7 ounces Boiled Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	8.14% 236kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	6.97% 1.2g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	29.2% 38g	130g per day for Men 19-50 years
Sugars	NA	5.47% 3.97g	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	14.6% 5.56g	39.7% 15g	38g per day for Men 19-50 years
Protein	55% 31g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	10.2% 0.13mg	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	29.3% 117μg	79% 316μg	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	2.43% 2.2mg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	10% 101mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	34.4% 0.31mg	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	29.8% 2.4mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	25.7% 0.59mg	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	36.3% 254mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	15.5% 528mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Boiled Mung Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Lupins vs Boiled Mung Beans:

• 7 oz of Boiled Mung Beans contain 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Lupins vs Boiled Mung Beans:

• 7 ounces of Boiled Lupins have 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans.
• Both Boiled Lupins and Boiled Mung Beans contain similar levels of Iron, Magnesium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lupins have 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 1.9 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6