Comparing Nutrients in 7 ounces Mung Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Mung Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	23.7% 689kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	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	96% 124g	28% 36.4g	130g per day for Men 19-50 years
Sugars	18% 13g	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	85% 32.3g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	84.6% 47.3g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Boiled Mungo Beans	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	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	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	310% 1240μg	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	10.6% 9.53mg	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	6.75% 1mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	26% 262mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	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	167% 13.4mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	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	104% 728mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.49% 18g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Boiled Mungo Beans per 7 oz

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

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

• 7 ounces of Mung Beans have 4.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.4 times more Vitamin B5, 6.6 times more Vitamin B6, 6.6 times more Vitamin B9, 4.8 times more Vitamin C, 3.4 times more Vitamin E and 3.3 times more Vitamin K than Boiled Mungo Beans.
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Mung Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Mung Beans have 2.5 times more Calcium, 6.8 times more Copper, 3.9 times more Iron, 3 times more Magnesium, 2.5 times more Manganese, 2.4 times more Phosphorus, 5.4 times more Potassium, 3.3 times more Selenium and 3.2 times more Zinc than Boiled Mungo Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mung Beans have 3.3 times more Energy, 14.9 times more Omega 6, 3.4 times more Carbohydrate, 3.3 times more Sugars, 2.5 times more Fiber and 3.2 times more Protein than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 12.4 times more Omega 3 than Raw Mung Beans.
• 7 ounces of Mung Beans provide inadequate amounts of Omega 3
• 7 ounces of Boiled Mungo Beans provide inadequate amounts of Omega 6