Nutrients in 7 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%

7 oz ▼

Macro Nutrients

Boiled Mungo Beans

Energy208 kcal

7.2%

Boiled Mungo Beans have 208.368825 kcal of Energy per 7 ounces, which is 7.2% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat1.1 g

1.13%

Boiled Mungo Beans have 1.09145575 g of Fat per 7 ounces, which is 1.13% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.075 g

0.24%

Boiled Mungo Beans have 0.07540967 g of Saturated Fat per 7 ounces, which is 0.24% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.66 g

41.5%

Boiled Mungo Beans have 0.664795775 g of Omega 3 per 7 ounces, which is 41.5% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.048 g

0.28%

Boiled Mungo Beans have 0.04762716 g of Omega 6 per 7 ounces, which is 0.28% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate36.4 g

28%

Boiled Mungo Beans have 36.3950881 g of Carbohydrate per 7 ounces, which is 28% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars4 g

5.5%

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

Boiled Mungo Beans have 3.98877465 g of Sugars per 7 ounces, which is 5.5% 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

Fiber12.7 g

33.4%

Boiled Mungo Beans have 12.700576 g of Fiber per 7 ounces, which is 33.4% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein15 g

26.7%

Boiled Mungo Beans have 14.9628661 g of Protein per 7 ounces, which is 26.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Boiled Mungo Beans

Vitamin A3.97 μg

0.44%

RAE, retinol activity equivalents

Boiled Mungo Beans have 3.96893 μg of Vitamin A per 7 ounces, which is 0.44% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.3 mg

25%

Thiamine

Boiled Mungo Beans have 0.29766975 mg of Vitamin B1 per 7 ounces, which is 25% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.15 mg

11.4%

Riboflavin

Boiled Mungo Beans have 0.148834875 mg of Vitamin B2 per 7 ounces, which is 11.4% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B32.98 mg

18.6%

Niacin, nicotinic acid, niacinamide

Boiled Mungo Beans have 2.9766975 mg of Vitamin B3 per 7 ounces, which is 18.6% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.86 mg

17%

Pantothenic acid

Boiled Mungo Beans have 0.859273345 mg of Vitamin B5 per 7 ounces, which is 17% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.12 mg

8.85%

Pyridoxine

Boiled Mungo Beans have 0.11509897 mg of Vitamin B6 per 7 ounces, which is 8.85% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9187 μg

46.6%

Folates and Folic Acid

Boiled Mungo Beans have 186.53971 μg of Vitamin B9 per 7 ounces, which is 46.6% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C2 mg

2.2%

Ascorbic acid

Boiled Mungo Beans have 1.984465 mg of Vitamin C per 7 ounces, which is 2.2% 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 7 ounces, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.3 mg

Tocopherols and Tocotrienols

Boiled Mungo Beans have 0.29766975 mg of Vitamin E per 7 ounces, which is 2% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K5.36 μg

4.47%

Phytomenadione or phylloquinone

Boiled Mungo Beans have 5.3580555 μg of Vitamin K per 7 ounces, which is 4.47% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Boiled Mungo Beans

Calcium105 mg

10.5%

Boiled Mungo Beans have 105.176645 mg of Calcium per 7 ounces, which is 10.5% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.28 mg

30.6%

Boiled Mungo Beans have 0.275840635 mg of Copper per 7 ounces, which is 30.6% 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

Iron3.47 mg

43.4%

Boiled Mungo Beans have 3.47281375 mg of Iron per 7 ounces, which is 43.4% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium125 mg

29.8%

Boiled Mungo Beans have 125.021295 mg of Magnesium per 7 ounces, which is 29.8% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.82 mg

35.5%

Boiled Mungo Beans have 0.81759958 mg of Manganese per 7 ounces, which is 35.5% 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

Phosphorus310 mg

44.2%

Boiled Mungo Beans have 309.57654 mg of Phosphorus per 7 ounces, which is 44.2% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium458 mg

13.5%

Boiled Mungo Beans have 458.411415 mg of Potassium per 7 ounces, which is 13.5% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium4.96 μg

9.02%

Boiled Mungo Beans have 4.9611625 μg of Selenium per 7 ounces, which is 9.02% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium14 mg

0.93%

Boiled Mungo Beans have 13.891255 mg of Sodium per 7 ounces, which is 0.93% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.65 mg

15%

Boiled Mungo Beans have 1.64710595 mg of Zinc per 7 ounces, which is 15% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water144 g

3.9%

Boiled Mungo Beans have 143.89355715 g of Water per 7 ounces, which is 3.9% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 7 ounces of Boiled Mungo Beans:

7 ounces of Boiled Mungo Beans is an excellent source of Vitamin B1 and Vitamin B9.
It has a good amount of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6.
It also has some Vitamin K.
While 7 ounces of product has trace amounts of Vitamin C and Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 7 ounces of Boiled Mungo Beans:

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

Macronutrients in 7 ounces of Boiled Mungo Beans:

7 ounces of Boiled Mungo Beans is an excellent source of Omega 3, Carbohydrate, Fiber and Protein.
It has some Sugars.
While 7 ounces of product has trace amounts of Fat, it has no Saturated Fat and Omega 6.

Compare Boiled Mungo Beans with:

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

Food Info

Nutrients in 7 ounces of Boiled Mungo Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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