Comparing Nutrients in 7 ounces Boiled Mung Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Boiled Mung Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	7.2% 208kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.28% 0.048g	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	28% 36.4g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	5.5% 4g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	25% 14g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Boiled Mungo Beans	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	27% 0.33mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.16% 1.15mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.3% 0.81mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	8.85% 0.12mg	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	46.6% 187μg	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	2.2% 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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	5.36% 53.6mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	34.4% 0.31mg	30.6% 0.28mg	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	35.5% 0.82mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	15.5% 528mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.9% 144g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 1.7 times more Vitamin B9 than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 2.6 times more Vitamin B3 than Boiled Mung Beans.
• Both Boiled Mung Beans and Boiled Mungo Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 7 oz.
• Both Boiled Mung Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Boiled Mung Beans vs Boiled Mungo Beans:

• Boiled Mungo Beans contain 2 times more Calcium, 1.3 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese and 1.6 times more Phosphorus than Boiled Mung Beans.
• Both Boiled Mung Beans and Boiled Mungo Beans have similar amounts of Copper, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled Mungo Beans contain 37.2 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mung Beans and Boiled Mungo Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 7 oz.
• Both Boiled Mung Beans as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.