Comparing Nutrients in 7 ounces Boiled Mothbeans VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Mothbeans	26%	4%	70%

Macro Nutrients

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Energy	8% 232kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	5.66% 0.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	94% 122g	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	NA	NA	38g per day for Men 19-50 years
Protein	27.7% 15.5g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Mothbeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.5% 0.25mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.5% 0.046mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.78mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	56% 0.73mg	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	71% 284μg	322% 1288μg	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	2.2% 2mg	8.8% 7.94mg	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 Mothbeans	Mothbeans	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	152% 1.37mg	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	78% 6.23mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	49% 206mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	45.5% 1.05mg	157% 3.6mg	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	42.5% 298mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	69.5% 2363mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	10.6% 1.17mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	3.7% 137g	0.52% 19.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Boiled Mothbeans vs Mothbeans:

• Raw Mothbeans contain 4.5 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mothbeans vs Mothbeans:

• Boiled Mothbeans have 7.2 times more Water than Raw Mothbeans.
• While Raw Mothbeans contain 50 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.9 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Boiled Mothbeans.

Comparison of macro-nutrients per 7 ounces:

• Raw Mothbeans contain 2.9 times more Energy, 2.9 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Boiled Mothbeans.
• Both Boiled Mothbeans as well as Raw Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.