Comparing Nutrients in 7 ounces Mung Beans VS Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Mothbeans	26%	4%	70%

Macro Nutrients

	Mung Beans	Mothbeans	Recommended Dietary Allowance
Energy	23.7% 689kcal	23.5% 681kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	2.26% 0.72g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	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	96% 124g	94% 122g	130g per day for Men 19-50 years
Sugars	18% 13g	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	85% 32.3g	NA	38g per day for Men 19-50 years
Protein	84.6% 47.3g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Mothbeans	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	93% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	34.7% 5.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	61% 3.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	310% 1240μg	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	10.6% 9.53mg	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	6.75% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Mothbeans	Recommended Dietary Allowance
Calcium	26% 262mg	29.8% 298mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	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	167% 13.4mg	269% 21.5mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	180% 756mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	104% 728mg	139% 970mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	69.5% 2363mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.52% 19.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Mothbeans per 7 oz

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

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

• 7 ounces of Mung Beans have 2.6 times more Vitamin B2 and 1.2 times more Vitamin B5 than Mothbeans.
• Both Mung Beans and Mothbeans provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C per seven ounces.
• Both Raw Mung Beans as well as Raw Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mung Beans vs Mothbeans:

• 7 ounces of Mung Beans have 1.4 times more Copper and 1.4 times more Zinc than Mothbeans.
• While 7 oz of Raw Mothbeans contain 1.6 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 1.3 times more Phosphorus and 2 times more Sodium than Raw Mung Beans.
• Both Mung Beans and Mothbeans contain similar levels of Calcium, Potassium and Selenium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Mothbeans contain 9.8 times more Omega 3 and 1.4 times more Omega 6 than Raw Mung Beans.
• Both Mung Beans and Mothbeans offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• 7 ounces of Mung Beans provide inadequate amounts of Omega 3