Comparing Nutrients in 100 calories Boiled Lupins VS Mung Beans

Weight per 100 calories

• Boiled Lupins: 84g
• Mung Beans: 29g

Raw Mung Beans have 2.9 times more energy per unit of mass than Boiled Lupins, which is high in comparison to other foods. Boiled Lupins having average energy density.

Discover which food has more nutrients per 100 calories - Boiled Lupins or Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Mung Beans	27%	3%	70%

Macro Nutrients

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	2.53% 2.45g	0.34% 0.33g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	7.04% 0.11g	0.49% 0.008g	1.6g per day for Men 19-50 years
Omega 6	2.95% 0.5g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.4% 8.3g	14% 18g	130g per day for Men 19-50 years
Sugars	NA	2.62% 1.9g	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	6.2% 2.35g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	23.4% 13g	12.3% 6.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.19% 1.73μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.4% 0.11mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.43% 0.045mg	5.17% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.6% 0.42mg	4.05% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.16% 0.16mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.58% 0.008mg	8.47% 0.11mg	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	12.4% 49.6μg	45% 180μg	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	1.03% 0.92mg	1.54% 1.4mg	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	NA	0.98% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.16% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Mung Beans	Recommended Dietary Allowance
Calcium	4.3% 43mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	30% 0.27mg	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	12.6% 1mg	24.3% 1.94mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	13% 54.5mg	420mg per day for Men 19-50 years
Manganese	24.7% 0.57mg	13% 0.3mg	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	15.4% 108mg	15% 106mg	700mg per day for Men 19-50 years
Potassium	6.06% 206mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	4.3% 2.36μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.36mg	0.29% 4.32mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	1.6% 59.7g	0.07% 2.6g	3700g per day for Men 19-50 years

Boiled Lupins VS Mung Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Lupins or Mung Beans?

Lets compare vitamin content per 100 calories of Boiled Lupins vs Mung Beans:

• 100 kcal of Raw Mung Beans contain 1.6 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 3.5 times more Vitamin B5, 14.6 times more Vitamin B6 and 3.6 times more Vitamin B9 than Boiled Lupins.
• 100 calories of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Raw Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Lupins vs Mung Beans:

• 100 calories of Boiled Lupins have 1.9 times more Manganese and 1.5 times more Zinc than Mung Beans.
• While 100 kcal of Raw Mung Beans contain 1.4 times more Copper, 1.9 times more Iron and 1.7 times more Potassium than Boiled Lupins.
• Both Boiled Lupins and Mung Beans contain similar levels of Calcium, Magnesium, Phosphorus and Selenium per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Lupins have 7.4 times more Fat, 14.5 times more Omega 3, 4.9 times more Omega 6 and 1.9 times more Protein than Mung Beans.
• While 100 kcal of Raw Mung Beans contain 2.2 times more Carbohydrate and 2 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Mung Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Mung Beans provide inadequate amounts of Omega 3 and Omega 6