Nutrients in 14 ounces of Boiled Mungo Beans

Mungo beans, mature seeds, cooked, boiled, without salt, also known as green gram, maash, monggo, munggo.

Macros Ratio

Protein Fat Carbs

28%

67%

14 oz ▼

Macro Nutrients

Boiled Mungo Beans

Energy417 kcal

14.4%

Boiled Mungo Beans have 416.73765 kcal of Energy per 14 ounces, which is 14.4% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat2.2 g

2.25%

Boiled Mungo Beans have 2.1829115 g of Fat per 14 ounces, which is 2.25% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.15 g

0.47%

Boiled Mungo Beans have 0.15081934 g of Saturated Fat per 14 ounces, which is 0.47% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 31.33 g

83%

Boiled Mungo Beans have 1.32959155 g of Omega 3 per 14 ounces, which is 83% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.095 g

0.56%

Boiled Mungo Beans have 0.09525432 g of Omega 6 per 14 ounces, which is 0.56% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Boiled Mungo Beans have 0 mg of Cholesterol per 14 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate72.8 g

56%

Boiled Mungo Beans have 72.7901762 g of Carbohydrate per 14 ounces, which is 56% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars7.98 g

11%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Boiled Mungo Beans have 7.9775493 g of Sugars per 14 ounces, which is 11% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose

≤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]

No information available

Glucose

No information available

Sucrose

No information available

Fiber25.4 g

67%

Boiled Mungo Beans have 25.401152 g of Fiber per 14 ounces, which is 67% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein30 g

53.4%

Boiled Mungo Beans have 29.9257322 g of Protein per 14 ounces, which is 53.4% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mungo Beans

Vitamin A7.94 μg

0.88%

RAE, retinol activity equivalents

Boiled Mungo Beans have 7.93786 μg of Vitamin A per 14 ounces, which is 0.88% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.6 mg

49.6%

Thiamine

Boiled Mungo Beans have 0.5953395 mg of Vitamin B1 per 14 ounces, which is 49.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.3 mg

23%

Riboflavin

Boiled Mungo Beans have 0.29766975 mg of Vitamin B2 per 14 ounces, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.95 mg

37.2%

Niacin, nicotinic acid, niacinamide

Boiled Mungo Beans have 5.953395 mg of Vitamin B3 per 14 ounces, which is 37.2% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B51.7 mg

34.4%

Pantothenic acid

Boiled Mungo Beans have 1.71854669 mg of Vitamin B5 per 14 ounces, which is 34.4% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.23 mg

17.7%

Pyridoxine

Boiled Mungo Beans have 0.23019794 mg of Vitamin B6 per 14 ounces, which is 17.7% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9373 μg

93%

Folates and Folic Acid

Boiled Mungo Beans have 373.07942 μg of Vitamin B9 per 14 ounces, which is 93% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Boiled Mungo Beans have 0 μg of Vitamin B12 per 14 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C3.97 mg

4.4%

Ascorbic acid

Boiled Mungo Beans have 3.96893 mg of Vitamin C per 14 ounces, which is 4.4% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Boiled Mungo Beans have 0 IU of Vitamin D per 14 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.6 mg

3.97%

Tocopherols and Tocotrienols

Boiled Mungo Beans have 0.5953395 mg of Vitamin E per 14 ounces, which is 3.97% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K10.7 μg

8.93%

Phytomenadione or phylloquinone

Boiled Mungo Beans have 10.716111 μg of Vitamin K per 14 ounces, which is 8.93% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mungo Beans

Calcium210 mg

21%

Boiled Mungo Beans have 210.35329 mg of Calcium per 14 ounces, which is 21% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.55 mg

61.3%

Boiled Mungo Beans have 0.55168127 mg of Copper per 14 ounces, which is 61.3% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

No information available

Iron6.95 mg

87%

Boiled Mungo Beans have 6.9456275 mg of Iron per 14 ounces, which is 87% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium250 mg

59.5%

Boiled Mungo Beans have 250.04259 mg of Magnesium per 14 ounces, which is 59.5% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese1.64 mg

71%

Boiled Mungo Beans have 1.63519916 mg of Manganese per 14 ounces, which is 71% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus619 mg

88.5%

Boiled Mungo Beans have 619.15308 mg of Phosphorus per 14 ounces, which is 88.5% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium917 mg

27%

Boiled Mungo Beans have 916.82283 mg of Potassium per 14 ounces, which is 27% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium9.92 μg

18%

Boiled Mungo Beans have 9.922325 μg of Selenium per 14 ounces, which is 18% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium27.8 mg

1.85%

Boiled Mungo Beans have 27.78251 mg of Sodium per 14 ounces, which is 1.85% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc3.3 mg

30%

Boiled Mungo Beans have 3.2942119 mg of Zinc per 14 ounces, which is 30% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water288 g

7.78%

Boiled Mungo Beans have 287.7871143 g of Water per 14 ounces, which is 7.78% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Boiled Mungo Beans:

14 ounces of Boiled Mungo Beans has outstanding amounts of Vitamin B9.
It is an excellent source of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5.
It also has a good amount of Vitamin B6 and Vitamin K.
This legume has some Vitamin C and Vitamin E.
While 14 ounces of product has trace amounts of Vitamin A, it has no Vitamin B12 and Vitamin D.

Minerals in 14 ounces of Boiled Mungo Beans:

14 ounces of Boiled Mungo Beans has outstanding amounts of Iron and Phosphorus.
It is an excellent source of Calcium, Copper, Magnesium, Manganese, Potassium and Zinc.
It also has a good amount of Selenium.
The product has trace amounts of Sodium.

Macronutrients in 14 ounces of Boiled Mungo Beans:

14 ounces of Boiled Mungo Beans has outstanding amounts of Omega 3.
It is an excellent source of Carbohydrate, Fiber and Protein.
It also has a good amount of Sugars.
While 14 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Boiled Mungo Beans with:

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Food Info

Nutrients in 14 ounces of Boiled Mungo Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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