Comparing Nutrients in 100 grams Boiled Lupins VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins	49%	21%	30%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Energy	4.1% 119kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.92g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	8.38% 0.13g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.7% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.6% 9.9g	14.7% 19g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	7.37% 2.8g	20% 7.6g	38g per day for Men 19-50 years
Protein	28% 15.6g	12.5% 7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.08% 0.053mg	4.7% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.1% 0.5mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.76% 0.19mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.69% 0.009mg	5.15% 0.067mg	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	14.8% 59μg	39.8% 159μg	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	1.22% 1.1mg	1.1% 1mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	17.3% 0.16mg	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	15% 1.2mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	29.4% 0.68mg	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	18.3% 128mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	7.2% 245mg	7.82% 266mg	3400mg per day for Men 19-50 years
Selenium	4.73% 2.6μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	7.64% 0.84mg	11mg per day for Men 19-50 years
Water	1.92% 71g	1.96% 72.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins VS Boiled Mung Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Lupins versus 100 g of Boiled Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Boiled Mung Beans contain 2.2 times more Vitamin B5, 7.4 times more Vitamin B6 and 2.7 times more Vitamin B9 than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• 100 grams of Boiled Lupins have insufficient amounts of Vitamin B6
• Both Boiled Lupins as well as Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Boiled Lupins have 1.9 times more Calcium, 1.5 times more Copper, 2.3 times more Manganese, 1.3 times more Phosphorus and 1.6 times more Zinc than Boiled Mung Beans.
• Both Boiled Lupins and Boiled Mung Beans contain similar levels of Iron, Magnesium, Potassium and Selenium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Lupins have 7.7 times more Fat, 14.9 times more Omega 3, 5 times more Omega 6 and 2.2 times more Protein than Boiled Mung Beans.
• While 100 g of Boiled Mung Beans contain 1.9 times more Carbohydrate and 2.7 times more Fiber than Boiled Lupins.
• Both Boiled Lupins and Boiled Mung Beans offer comparable quantities of Energy per 100 grams.
• 100 grams of Boiled Mung Beans provide inadequate amounts of Omega 3 and Omega 6