Comparing Nutrients in 7 ounces Lupins VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Lupins	37%	22%	41%
Mung Beans	27%	3%	70%

Macro Nutrients

	Lupins	Mung Beans	Recommended Dietary Allowance
Energy	25.4% 736kcal	23.7% 689kcal	2900kcal per day for Men 19-50 years
Fat	20% 19.3g	2.35% 2.3g	97g per day for Men 19-50 years
Saturated Fat	7.17% 2.3g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	23.3% 3.96g	4.17% 0.71g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.6% 80g	96% 124g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	99% 37.5g	85% 32.3g	38g per day for Men 19-50 years
Protein	128% 71.8g	84.6% 47.3g	56g per day for Men 19-50 years

Vitamins

	Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	103% 1.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.6% 0.44mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.35mg	28% 4.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.8% 1.5mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.5% 0.71mg	58.3% 0.76mg	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	176% 704μg	310% 1240μg	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	10.6% 9.53mg	10.6% 9.53mg	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	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	15% 18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	35% 349mg	26% 262mg	1000mg per day for Men 19-50 years
Copper	225% 2.03mg	207% 1.87mg	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	108% 8.65mg	167% 13.4mg	8mg per day for Men 19-50 years
Magnesium	94% 393mg	89.3% 375mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	89.3% 2.05mg	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	125% 873mg	104% 728mg	700mg per day for Men 19-50 years
Potassium	59% 2010mg	72.7% 2473mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2% 29.8mg	1500mg per day for Men 19-50 years
Zinc	85.7% 9.43mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	0.56% 20.7g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Lupins VS Mung Beans per 7 oz

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

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

• 7 oz of Raw Mung Beans contain 2.5 times more Vitamin B5 and 1.8 times more Vitamin B9 than Raw Lupins.
• Both Lupins and Mung Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin C per seven ounces.
• Both Raw Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Lupins vs Mung Beans:

• 7 ounces of Lupins have 1.3 times more Calcium, 2.3 times more Manganese and 1.8 times more Zinc than Mung Beans.
• While 7 oz of Raw Mung Beans contain 1.5 times more Iron than Raw Lupins.
• Both Lupins and Mung Beans contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Lupins have 8.5 times more Fat, 3.3 times more Saturated Fat, 16.5 times more Omega 3, 5.6 times more Omega 6 and 1.5 times more Protein than Mung Beans.
• While 7 oz of Raw Mung Beans contain 1.6 times more Carbohydrate than Raw Lupins.
• Both Lupins and Mung Beans offer comparable quantities of Energy and Fiber per seven ounces.
• 7 ounces of Mung Beans provide inadequate amounts of Omega 3