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

Macros Ratio

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

Macro Nutrients

	Boiled Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Energy	7.2% 208kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.4g	29.2% 38g	130g per day for Men 19-50 years
Sugars	5.5% 4g	5.47% 3.97g	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	33.4% 12.7g	39.7% 15g	38g per day for Men 19-50 years
Protein	26.7% 15g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	7.16% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	16.3% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	10.2% 0.13mg	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	46.6% 187μg	79% 316μg	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 Mungo Beans	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	10.5% 105mg	5.36% 53.6mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	34.4% 0.31mg	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	43.4% 3.47mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	25.7% 0.59mg	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	44.2% 310mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	15.5% 528mg	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	0.93% 14mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	3.9% 144g	3.9% 144g	3700g per day for Men 19-50 years

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

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

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

• 7 ounces of Boiled Mungo Beans have 1.2 times more Vitamin B2 and 2.6 times more Vitamin B3 than Boiled Mung Beans.
• While 7 oz of Boiled Mung Beans contain 1.7 times more Vitamin B9 than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin K per seven ounces.
• Both Boiled Mungo Beans as well as Boiled Mung Beans 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 Mungo Beans vs Boiled Mung Beans:

• 7 ounces of Boiled Mungo Beans have 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 Mungo Beans and Boiled Mung Beans contain similar levels of Copper, Potassium, Selenium and Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mungo Beans have 37.2 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mungo Beans and Boiled Mung Beans offer comparable quantities of Energy, Carbohydrate, Sugars, Fiber and Protein per seven ounces.
• 7 ounces of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Boiled Mungo Beans as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in seven ounces.