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Dal Beans Pulse Calories Proteins Carbohydrates Nutrition

The beans provide the excellent source of proteins. The 2005 USDA, lists beans in two categories, vegetables and Meats. The 2005 USDA guideline equates One ounce of cooked lean meat to ¼ cup of cooked beans. This gives the same amount of calories per serving but half the protein. Combination of 1 Roti and ¼ cup Mung beans, gives more accurate substitution of 1 Roti and 1 ounce of lean meat as illustrated below. ½ cup of cooked beans gives the same amount of protein as one ounce of cooked lean meat but at increased calories.

	Protein	Carbohydrate	Fats	Calories
Lean meat (1oz)	7	0	3	55
Medium fat meat (1 oz)	7	0	5	73
High fat meat (1 oz)	7	0	8	100
Mung bean ½ cup	7.09	19.34	0.385	109.185
Mung bean 1/3rd cup	4.73	12.89	0.257	72.8
Mung bean ¼ cup	3.545	9.67	0.1925	54.6
Roti	3	17		80
¼ cup Dal+ 1 Roti	6.545	26.67	0.1925	134.6

Estimating nutritional value of cooked beans

On average, ¾ cup of uncooked dried beans yield 2 cups of cooked beans. ¾ cup dried beans weigh about 150 grams, or 75 grams of dried beans will yield 1 cup of cooked beans. The dried beans give nutritional value for 100 grams. So, if you multiply the nutritional value by 0.75, it will give you a reasonable amount of nutrition in one cup of cooked beans.

Nutritional analysis of cooked beans

The following table gives the nutrition of cooked beans (Cooked in plain water without any other ingredients) for one 8 ounce Cup. I think this measurement unit is more practical. The items are ordered per their protein value. Mung beans and Black Matpe (Urad) Urad are approximately same in nutritional value for practical purposes.