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

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Boiled Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.4% 504kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	41.7% 0.67g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	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	69.6% 90g	17.8% 23g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	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	77.3% 29.4g	41.8% 16g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled 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	53% 0.64mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	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	129% 516μg	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	5.3% 4.76mg	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	0.79% 0.12mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	11% 111mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	107% 0.96mg	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	146% 11.7mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	42.5% 179mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	82.3% 1.9mg	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	80.5% 564mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	47% 1599mg	17.7% 603mg	3400mg per day for Men 19-50 years
Selenium	8.66% 4.76μg	242% 133μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	38.6% 4.25mg	23% 2.54mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9% 332g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Prepared Yellow Mustard per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Prepared Yellow Mustard:

• 14 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B6, 18.6 times more Vitamin B9 and 6 times more Vitamin K than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 12 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Prepared Yellow Mustard provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Prepared Yellow Mustard:

• 14 ounces of Boiled Red Kidney Beans have 3.3 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 2.3 times more Calcium, 27.9 times more Selenium, 552 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Prepared Yellow Mustard contain similar levels of Magnesium and Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Red Kidney Beans have 2.1 times more Energy, 3.9 times more Carbohydrate, 1.9 times more Fiber and 2.3 times more Protein than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 6.7 times more Fat, 2.2 times more Omega 3 and 3.4 times more Omega 6 than Boiled Red Kidney Beans.
• 14 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6