Comparing Nutrients in 100 grams Mothbeans VS Boiled Mothbeans

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Boiled Mothbeans	26%	4%	70%

Macro Nutrients

	Mothbeans	Boiled Mothbeans	Recommended Dietary Allowance
Energy	12% 343kcal	4.03% 117kcal	2900kcal per day for Men 19-50 years
Fat	1.66% 1.6g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.36g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	0.97% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	41% 23g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Boiled Mothbeans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.56mg	10.3% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	1.77% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.5% 2.8mg	4.18% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	7.82% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.37mg	7.15% 0.093mg	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	162% 649μg	35.8% 143μg	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	4.44% 4mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Boiled Mothbeans	Recommended Dietary Allowance
Calcium	15% 150mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	76.4% 0.69mg	18.2% 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	136% 11mg	39.3% 3.14mg	8mg per day for Men 19-50 years
Magnesium	91% 381mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	79% 1.82mg	23% 0.53mg	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	70% 489mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	35% 1191mg	8.94% 304mg	3400mg per day for Men 19-50 years
Selenium	15% 8.2μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	17.5% 1.92mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.26% 9.7g	1.87% 69.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Mothbeans vs Boiled Mothbeans:

• Raw Mothbeans have 4.5 times more Vitamin B1, 4 times more Vitamin B2, 4.2 times more Vitamin B3, 3.9 times more Vitamin B5, 3.9 times more Vitamin B6, 4.5 times more Vitamin B9 and 4 times more Vitamin C than Boiled Mothbeans.
• Both Raw Mothbeans as well as Boiled Mothbeans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Mothbeans vs Boiled Mothbeans:

• Raw Mothbeans have 50 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 3.7 times more Magnesium, 3.5 times more Manganese, 3.3 times more Phosphorus, 3.9 times more Potassium, 2.9 times more Selenium, 3 times more Sodium and 3.3 times more Zinc than Boiled Mothbeans.
• While Boiled Mothbeans contain 7.2 times more Water than Raw Mothbeans.

Comparison of macro-nutrients per 100 grams:

• Raw Mothbeans have 2.9 times more Energy, 2.9 times more Fat, 2.9 times more Saturated Fat, 2.9 times more Omega 3, 2.9 times more Omega 6, 2.9 times more Carbohydrate and 2.9 times more Protein than Boiled Mothbeans.
• Both Raw Mothbeans as well as Boiled Mothbeans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.