Comparing Nutrients in 7 ounces Boiled Mung Beans with Salt VS Boiled Lupins with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Boiled Lupins with Salt	50%	21%	29%

Macro Nutrients

	Boiled Mung Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Energy	7.2% 208kcal	7.94% 230kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.97% 5.8g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	16.6% 0.27g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	6.97% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29.2% 38g	14% 18.4g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	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	39.7% 15g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	25% 14g	55% 31g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Boiled Mung Beans with Salt	Boiled Lupins with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	51% 0.46mg	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	34.7% 2.78mg	29.8% 2.4mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	58.3% 1.34mg	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	28% 196mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	14.3% 486mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	9.4% 5.16μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.8% 476mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.8% 141g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Mung Beans with Salt have 1.2 times more Vitamin B1, 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt provide similar amounts of Vitamin B2 and Vitamin B3 per seven ounces.
• 7 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin B6
• Both Boiled Mung Beans with Salt as well as Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Boiled Lupins with Salt contain 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 with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt contain similar levels of Iron, Magnesium, Potassium, Selenium and Sodium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mung Beans with Salt have 2.1 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins with Salt.
• While 7 oz of Boiled Lupins with Salt contain 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 with Salt.
• Both Boiled Mung Beans with Salt and Boiled Lupins with Salt offer comparable quantities of Energy per seven ounces.
• 7 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3 and Omega 6