Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Boiled Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	17.4% 504kcal	14.4% 417kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	83% 1.33g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	56% 72.8g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	11% 7.98g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	67% 25.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	37.2% 5.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	129% 516μg	93% 373μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	5.3% 4.76mg	4.4% 3.97mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.79% 0.12mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	14% 139mg	21% 210mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	61.3% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	110% 8.8mg	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	71% 1.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	78.2% 548mg	88.5% 619mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	27% 917mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	7.2% 266g	7.78% 288g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Boiled Mungo Beans:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 1.3 times more Vitamin B2, 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 5 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Mungo Beans have similar amounts of Vitamin B1 and Vitamin C per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Boiled Mungo Beans:

• Boiled All Types Kidney Beans have 1.6 times more Copper, 1.3 times more Iron, 1.8 times more Potassium and 1.2 times more Zinc than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 1.5 times more Calcium, 1.5 times more Magnesium and 2.3 times more Selenium than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Mungo Beans have similar amounts of Manganese, Phosphorus and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Mungo Beans.
• While Boiled Mungo Beans contain 2 times more Omega 3 and 6.3 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled Mungo Beans have similar amounts of Fiber and Protein per 14 oz.
• Both Boiled All Types Kidney Beans as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.