Comparing Nutrients in 7 ounces Boiled Mung Beans with Salt VS Boiled Split Peas with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans with Salt	26%	3%	71%
Boiled Split Peas with Salt	28%	3%	69%

Macro Nutrients

	Boiled Mung Beans with Salt	Boiled Split Peas 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	0.8% 0.77g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.6% 0.27g	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	31.3% 40.7g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	7.94% 5.75g	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	43.3% 16.5g	38g per day for Men 19-50 years
Protein	25% 14g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans with Salt	Boiled Split Peas 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	31.4% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	23.6% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	7.33% 0.095mg	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	32.2% 129μg	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	0.88% 0.79mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	8.27% 9.92μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans with Salt	Boiled Split Peas with Salt	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	40% 0.36mg	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	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	34% 0.79mg	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	28% 196mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.5% 472mg	31.5% 472mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.73% 138g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mung Beans with Salt VS Boiled Split Peas 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 Split Peas 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 Split Peas with Salt:

• 7 ounces of Boiled Mung Beans with Salt have 1.4 times more Vitamin B6 and 2.4 times more Vitamin B9 than Boiled Split Peas with Salt.
• While 7 oz of Boiled Split Peas with Salt contain 1.5 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.9 times more Vitamin K than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Boiled Split Peas with Salt provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• Both Boiled Mung Beans with Salt as well as Boiled Split Peas with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Mung Beans with Salt have 1.9 times more Calcium, 1.3 times more Magnesium and 4.2 times more Selenium than Boiled Split Peas with Salt.
• While 7 oz of Boiled Split Peas with Salt contain 1.3 times more Manganese and 1.4 times more Potassium than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Boiled Split Peas with Salt contain similar levels of Copper, Iron, Phosphorus, Sodium and Zinc per seven ounces.
• 7 ounces of Boiled Split Peas with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Split Peas with Salt contain 1.5 times more Sugars than Boiled Mung Beans with Salt.
• Both Boiled Mung Beans with Salt and Boiled Split Peas with Salt offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per seven ounces.
• Both Boiled Mung Beans with Salt as well as Boiled Split Peas with Salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.