Comparing Nutrients in 7 ounces Boiled Mung Beans with Salt VS Oil-roasted Spanish Peanuts

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Oil-roasted Spanish Peanuts	18%	71%	11%

Macro Nutrients

	Boiled Mung Beans with Salt	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Energy	7.2% 208kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	100% 97g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	47% 15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	198% 33.7g	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	26.6% 34.6g	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	46.5% 17.7g	38g per day for Men 19-50 years
Protein	25% 14g	99% 55.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Oil-roasted Spanish Peanuts	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	52.4% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	55% 2.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	39% 0.51mg	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	62.5% 250μg	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	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	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	Oil-roasted Spanish Peanuts	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	20% 198mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	146% 1.3mg	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	56.6% 4.52mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	203% 4.67mg	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	110% 768mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	45.3% 1540mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	3.9% 144g	0.095% 3.53g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Oil-roasted Spanish Peanuts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mung Beans with Salt versus 7 oz of Oil-roasted Spanish Peanuts 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 Oil-roasted Spanish Peanuts:

• 7 ounces of Boiled Mung Beans with Salt have 1.3 times more Vitamin B9 than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 1.9 times more Vitamin B1, 1.4 times more Vitamin B2, 25.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.8 times more Vitamin B6 than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt as well as Oil-roasted Spanish Peanuts 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 Oil-roasted Spanish Peanuts:

• 7 ounces of Boiled Mung Beans with Salt have 39.7 times more Sodium than Oil-roasted Spanish Peanuts.
• While 7 oz of Oil-roasted Spanish Peanuts contain 3.7 times more Calcium, 4.2 times more Copper, 1.6 times more Iron, 3.5 times more Magnesium, 7.9 times more Manganese, 3.9 times more Phosphorus, 2.9 times more Potassium, 3 times more Selenium and 2.4 times more Zinc than Boiled Mung Beans with Salt.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oil-roasted Spanish Peanuts contain 5.5 times more Energy, 129.1 times more Fat, 65.1 times more Saturated Fat, 142.8 times more Omega 6 and 4 times more Protein than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Oil-roasted Spanish Peanuts offer comparable quantities of Carbohydrate and Fiber per seven ounces.
• 7 ounces of Boiled Mung Beans with Salt provide inadequate amounts of Omega 6
• Both Boiled Mung Beans with Salt as well as Oil-roasted Spanish Peanuts provide inadequate amounts of Omega 3 in seven ounces.