Nutrients in 14 ounces of Mungo Beans

Raw Mungo Beans (Vigna mungo), also known as green gram, maash, monggo, munggo.

Macros Ratio

Protein Fat Carbs

29%

67%

14 oz ▼

Macro Nutrients

Mungo Beans

Energy1353 kcal

46.7%

Raw Mungo Beans have 1353.40513 kcal of Energy per 14 ounces, which is 46.7% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat6.5 g

6.7%

Raw Mungo Beans have 6.5090452 g of Fat per 14 ounces, which is 6.7% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.45 g

1.4%

Raw Mungo Beans have 0.45245802 g of Saturated Fat per 14 ounces, which is 1.4% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 33.96 g

248%

Raw Mungo Beans have 3.96496107 g of Omega 3 per 14 ounces, which is 248% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.29 g

1.7%

Raw Mungo Beans have 0.28576296 g of Omega 6 per 14 ounces, which is 1.7% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw 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

Carbohydrate234 g

180%

Raw Mungo Beans have 234.1271807 g of Carbohydrate per 14 ounces, which is 180% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars

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

No information available

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

Fiber72.6 g

191%

Raw Mungo Beans have 72.631419 g of Fiber per 14 ounces, which is 191% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein100 g

179%

Raw Mungo Beans have 100.0567253 g of Protein per 14 ounces, which is 179% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Mungo Beans

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Raw Mungo Beans have 3.96893 μg of Vitamin A per 14 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B11.1 mg

90%

Thiamine

Raw Mungo Beans have 1.08351789 mg of Vitamin B1 per 14 ounces, which is 90% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B21 mg

77.5%

Riboflavin

Raw Mungo Beans have 1.00810822 mg of Vitamin B2 per 14 ounces, which is 77.5% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B35.74 mg

36%

Niacin, nicotinic acid, niacinamide

Raw Mungo Beans have 5.74304171 mg of Vitamin B3 per 14 ounces, which is 36% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B53.6 mg

72%

Pantothenic acid

Raw Mungo Beans have 3.59585058 mg of Vitamin B5 per 14 ounces, which is 72% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B61.1 mg

85.8%

Pyridoxine

Raw Mungo Beans have 1.11526933 mg of Vitamin B6 per 14 ounces, which is 85.8% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9857 μg

214%

Folates and Folic Acid

Raw Mungo Beans have 857.28888 μg of Vitamin B9 per 14 ounces, which is 214% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw 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 C0 mg

Ascorbic acid

Raw Mungo Beans have 0 mg of Vitamin C per 14 ounces, which is 0% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw 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 E

Tocopherols and Tocotrienols

No information available

Vitamin K

Phytomenadione or phylloquinone

No information available

Minerals

Mungo Beans

Calcium548 mg

54.8%

Raw Mungo Beans have 547.71234 mg of Calcium per 14 ounces, which is 54.8% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper3.9 mg

433%

Raw Mungo Beans have 3.89352033 mg of Copper per 14 ounces, which is 433% 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

Iron30 mg

376%

Raw Mungo Beans have 30.0448001 mg of Iron per 14 ounces, which is 376% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium1060 mg

252%

Raw Mungo Beans have 1059.70431 mg of Magnesium per 14 ounces, which is 252% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese6.06 mg

264%

Raw Mungo Beans have 6.06055611 mg of Manganese per 14 ounces, which is 264% 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

Phosphorus1504 mg

215%

Raw Mungo Beans have 1504.22447 mg of Phosphorus per 14 ounces, which is 215% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium3901 mg

115%

Raw Mungo Beans have 3901.45819 mg of Potassium per 14 ounces, which is 115% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium32.5 μg

59%

Raw Mungo Beans have 32.545226 μg of Selenium per 14 ounces, which is 59% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium151 mg

10%

Raw Mungo Beans have 150.81934 mg of Sodium per 14 ounces, which is 10% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc13.3 mg

121%

Raw Mungo Beans have 13.2959155 mg of Zinc per 14 ounces, which is 121% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water43 g

1.16%

Raw Mungo Beans have 42.864444 g of Water per 14 ounces, which is 1.16% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 14 ounces of Raw Mungo Beans:

14 ounces of Mungo Beans has outstanding amounts of Vitamin B1, Vitamin B6 and Vitamin B9.
It is an excellent source of Vitamin B2, Vitamin B3 and Vitamin B5.
It has no Vitamin A, Vitamin B12, Vitamin C and Vitamin D.

Minerals in 14 ounces of Raw Mungo Beans:

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

Macronutrients in 14 ounces of Raw Mungo Beans:

14 ounces of Mungo Beans has outstanding amounts of Omega 3, Carbohydrate, Fiber and Protein.
It has some Fat.
The product has trace amounts of Saturated Fat and Omega 6.

Compare Raw Mungo Beans with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 14 ounces of Mungo Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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