Comparing Nutrients in 7 ounces Mung Beans VS Peanuts

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Peanuts	17%	73%	10%

Macro Nutrients

	Mung Beans	Peanuts	Recommended Dietary Allowance
Energy	23.7% 689kcal	38.8% 1125kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	101% 98g	97g per day for Men 19-50 years
Saturated Fat	2.16% 0.69g	39% 12.5g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.17% 0.71g	182% 31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 124g	24.6% 32g	130g per day for Men 19-50 years
Sugars	18% 13g	13% 9.37g	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	44.4% 17g	38g per day for Men 19-50 years
Protein	84.6% 47.3g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Peanuts	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.23mg	106% 1.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.6% 0.46mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.47mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	70.3% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	53% 0.69mg	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	119% 476μg	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	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	6.75% 1mg	110% 16.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Peanuts	Recommended Dietary Allowance
Calcium	26% 262mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	207% 1.87mg	252% 2.27mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	89.3% 375mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	167% 3.84mg	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	107% 746mg	700mg per day for Men 19-50 years
Potassium	72.7% 2473mg	41% 1399mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	2% 29.8mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	48.3% 5.3mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Peanuts per 7 oz

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

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

• 7 ounces of Mung Beans have 1.7 times more Vitamin B2, 2.6 times more Vitamin B9, more Vitamin C and more Vitamin K than Peanuts.
• While 7 oz of Raw Peanuts contain 5.4 times more Vitamin B3 and 16.3 times more Vitamin E than Raw Mung Beans.
• Both Mung Beans and Peanuts provide similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of Peanuts have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Mung Beans as well as Raw Peanuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mung Beans vs Peanuts:

• 7 ounces of Mung Beans have 1.4 times more Calcium, 1.5 times more Iron and 1.8 times more Potassium than Peanuts.
• While 7 oz of Raw Peanuts contain 1.9 times more Manganese than Raw Mung Beans.
• Both Mung Beans and Peanuts contain similar levels of Copper, Magnesium, Phosphorus, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mung Beans have 3.9 times more Carbohydrate, 1.4 times more Sugars and 1.9 times more Fiber than Peanuts.
• While 7 oz of Raw Peanuts contain 1.6 times more Energy, 42.8 times more Fat, 18 times more Saturated Fat and 43.6 times more Omega 6 than Raw Mung Beans.
• Both Mung Beans and Peanuts offer comparable quantities of Protein per seven ounces.
• Both Raw Mung Beans as well as Raw Peanuts provide inadequate amounts of Omega 3 in seven ounces.