Comparing Nutrients in 7 ounces Boiled Lupins VS Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Energy	8.14% 236kcal	23.3% 677kcal	2900kcal per day for Men 19-50 years
Fat	5.97% 5.8g	3.36% 3.25g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	6.97% 1.2g	0.84% 0.14g	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	90% 117g	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	14.6% 5.56g	96% 36.3g	38g per day for Men 19-50 years
Protein	55% 31g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mungo 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	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.14% 0.98mg	18% 2.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.37% 0.018mg	43% 0.56mg	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	107% 429μg	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	0% 0mg	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

	Boiled Lupins	Mungo Beans	Recommended Dietary Allowance
Calcium	10% 101mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	216% 1.95mg	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	188% 15mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	132% 3.03mg	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	107% 752mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	57.4% 1951mg	3400mg per day for Men 19-50 years
Selenium	9.4% 5.16μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	60.4% 6.65mg	11mg per day for Men 19-50 years
Water	3.8% 141g	0.58% 21.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Mungo Beans per 7 oz

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

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

• 7 oz of Raw Mungo Beans contain 2 times more Vitamin B1, 4.8 times more Vitamin B2, 2.9 times more Vitamin B3, 4.8 times more Vitamin B5, 31.2 times more Vitamin B6 and 3.7 times more Vitamin B9 than Boiled Lupins.
• 7 ounces of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Mungo 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 Mungo Beans:

• 7 oz of Raw Mungo Beans contain 2.7 times more Calcium, 4.2 times more Copper, 6.3 times more Iron, 4.9 times more Magnesium, 2.3 times more Manganese, 3 times more Phosphorus, 4 times more Potassium, 3.2 times more Selenium, 9.5 times more Sodium and 2.4 times more Zinc than Boiled Lupins.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Lupins have 1.8 times more Fat and 8.3 times more Omega 6 than Mungo Beans.
• While 7 oz of Raw Mungo Beans contain 2.9 times more Energy, 7.5 times more Omega 3, 6 times more Carbohydrate, 6.5 times more Fiber and 1.6 times more Protein than Boiled Lupins.
• 7 ounces of Mungo Beans provide inadequate amounts of Omega 6