Comparing Nutrients in 14 ounces California Red Kidney Beans VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	45% 1310kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	8.47% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	183% 237g	17.8% 23g	130g per day for Men 19-50 years
Sugars	NA	5.04% 3.65g	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	1.26% 0.91g	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	% 1.87g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	260% 99g	41.8% 16g	38g per day for Men 19-50 years
Protein	173% 97g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.2% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	175% 2.1mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	67% 0.87mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62% 3.1mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.58mg	21.4% 0.28mg	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	391% 1564μg	6.95% 27.8μg	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	20% 18mg	1.32% 1.2mg	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	NA	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	77.4% 774mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	485% 4.37mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.15% 5.95μg	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	464% 37mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	151% 635mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	173% 3.97mg	73% 1.67mg	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	230% 1607mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	174% 5914mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	92% 10mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	1.26% 46.6g	9% 332g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of California Red Kidney Beans vs Prepared Yellow Mustard:

• Raw California Red Kidney Beans have 3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.7 times more Vitamin B6, 56.3 times more Vitamin B9 and 15 times more Vitamin C than Prepared Yellow Mustard.
• Both Raw California Red Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for California Red Kidney Beans vs Prepared Yellow Mustard:

• Raw California Red Kidney Beans have 3.1 times more Calcium, 14.9 times more Copper, 5.8 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 9.8 times more Potassium and 4 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 10.5 times more Selenium, 100.4 times more Sodium and 7.1 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans have 5.5 times more Energy, 10.3 times more Carbohydrate, 6.2 times more Fiber and 6.5 times more Protein than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 13.4 times more Fat, 4.5 times more Omega 3 and 6.7 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.