Comparing Nutrients in 300 calories Mungo BeansVS Boiled Mungo Beans

Weight per 300 calories

Mungo Beans

88g

Boiled Mungo Beans

286g

Mungo Beans have 3.2 times more energy per 100g than Boiled Mungo Beans. It has high energy density when compared to other foods. Boiled Mungo Beans having average energy density.

Which food has more nutrients per 300 calories - Mungo Beans or Boiled Mungo Beans?

Macros Ratio

Protein Fat Carbs

Mungo Beans

29%

67%

Boiled Mungo Beans

28%

67%

300 kcal ▼

Macro Nutrients

Mungo Beansvs Boiled Mungo Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.5%1.44g

Fat

1.62%1.57g

1.44 gvs1.57 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.31%0.1g

Saturated Fat

0.34%0.11g

0.1 gvs0.11 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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55%0.88g

Omega 3

60%0.96g

0.88 gvs0.96 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.37%0.063g

Omega 6

0.4%0.069g

0.063 gvs0.069 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%52g

Carbohydrate

40.3%52.4g

52 gvs52.4 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

7.92%5.74g

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

NA gvs5.74 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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42.4%16g

Fiber

48%18.3g

16 gvs18.3 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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39.6%22g

Protein

38.5%21.5g

22 gvs21.5 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mungo Beansvs Boiled Mungo Beans

0.098%0.88μg

Vitamin A

0.63%5.7μg

RAE, retinol activity equivalents

0.88 μgvs5.7 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

35.7%0.43mg

Thiamine

0.24 mgvs0.43 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

16.5%0.21mg

Riboflavin

0.22 mgvs0.21 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.96%1.27mg

Vitamin B3

26.8%4.3mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs4.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16%0.8mg

Vitamin B5

24.7%1.24mg

Pantothenic acid

0.8 mgvs1.24 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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19%0.25mg

Vitamin B6

12.7%0.17mg

Pyridoxine

0.25 mgvs0.17 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg

Vitamin B9

67%269μg

Folates and Folic Acid

190 μgvs269 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

3.17%2.86mg

Ascorbic acid

0 mgvs2.86 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

2.86%0.43mg

Tocopherols and Tocotrienols

NA mgvs0.43 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

6.43%7.7μg

Phytomenadione or phylloquinone

NA μgvs7.7 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mungo Beansvs Boiled Mungo Beans

12%121mg

Calcium

15%151mg

121 mgvs151 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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96%0.86mg

Copper

44%0.4mg

0.86 mgvs0.4 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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83.2%6.66mg

Iron

62.5%5mg

6.66 mgvs5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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56%235mg

Magnesium

43%180mg

235 mgvs180 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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58.4%1.34mg

Manganese

51%1.18mg

1.34 mgvs1.18 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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47.6%333mg

Phosphorus

63.7%446mg

333 mgvs446 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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25.4%865mg

Potassium

19.4%660mg

865 mgvs660 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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13%7.2μg

Selenium

13%7.14μg

7.2 μgvs7.14 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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2.23%33.4mg

Sodium

1.33%20mg

33.4 mgvs20 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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26.8%2.95mg

Zinc

21.6%2.37mg

2.95 mgvs2.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.5g

Water

5.6%207g

9.5 gvs207 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Mungo Beans vs Boiled Mungo Beans:

Raw Mungo Beans have 1.5 times more Vitamin B6 than Boiled Mungo Beans.
While Boiled Mungo Beans contain 1.8 times more Vitamin B1, 3.4 times more Vitamin B3, 1.6 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
Both Raw Mungo Beans and Boiled Mungo Beans have similar amounts of Vitamin B2 per 300 kcal.
Both Raw Mungo Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Mungo Beans vs Boiled Mungo Beans:

Raw Mungo Beans have 2.2 times more Copper, 1.3 times more Iron, 1.3 times more Magnesium, 1.3 times more Potassium and 1.2 times more Zinc than Boiled Mungo Beans.
While Boiled Mungo Beans contain 1.3 times more Phosphorus and 21.8 times more Water than Raw Mungo Beans.
Both Raw Mungo Beans and Boiled Mungo Beans have similar amounts of Calcium, Manganese and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Mungo Beans and Boiled Mungo Beans have similar amounts of Energy, Omega 3, Carbohydrate, Fiber and Protein per 300 kcal.
Both Raw Mungo Beans as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Mungo BeansVS Split Green PeasBoiled Mungo BeansVS Split Green Peas

Compare Foods

Comparing Nutrients in 300 calories Mungo BeansVS Boiled Mungo Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Mungo Beans or Boiled Mungo Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: