Comparing Nutrients in 14 ounces Canned Red Kidney Beans with Liquids VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	11% 321kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.43g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.55% 0.5g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	1.94% 0.33g	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	45.3% 59g	17.8% 23g	130g per day for Men 19-50 years
Sugars	10% 7.34g	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	0% 0g	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	% 0g	% 1.87g	g per day for Men 19-50 years
Sucrose	% 7.34g	% 0.83g	g per day for Men 19-50 years
Fiber	45% 17g	41.8% 16g	38g per day for Men 19-50 years
Protein	37% 20.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	35% 0.42mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.5% 0.27mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	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	23% 91μg	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	3.53% 3.18mg	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	0.53% 0.079mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	11.5% 115mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	65% 0.58mg	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	62% 4.96mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	50.2% 1.15mg	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	60% 421mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	30.4% 1032mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	67.7% 1016mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	8.36% 309g	9% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Prepared Yellow Mustard per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Red Kidney Beans with Liquids versus 14 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Canned Red Kidney Beans with Liquids have 3.3 times more Vitamin B9 and 2.9 times more Vitamin K than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 18 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Red Kidney Beans with Liquids vs Prepared Yellow Mustard:

• 14 ounces of Canned Red Kidney Beans with Liquids have 2 times more Copper and 1.7 times more Potassium than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 2.2 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 30.5 times more Selenium and 4.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard contain similar levels of Phosphorus, Zinc and Water per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Energy, 2.5 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 9.3 times more Fat, 7.3 times more Omega 3 and 4.4 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6