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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	46% 1338kcal	8.2% 238kcal	2900kcal per day for Men 19-50 years
Fat	4.34% 4.2g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	2.65% 0.85g	32g per day for Men 19-50 years
Omega 3	89% 1.42g	93% 1.5g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	187% 243g	17.8% 23g	130g per day for Men 19-50 years
Sugars	11.5% 8.33g	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	159% 60.3g	41.8% 16g	38g per day for Men 19-50 years
Protein	160% 89.4g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	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	201% 2.4mg	58.5% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52.3% 8.37mg	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	5.56% 0.83mg	9.53% 1.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18.5% 22.2μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	33% 329mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	32.6% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.22% 8.73μg	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	332% 26.6mg	80% 6.4mg	8mg per day for Men 19-50 years
Magnesium	130% 548mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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% 1611mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	159% 5394mg	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	3.18% 47.6mg	292% 4382mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	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

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

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

• 14 ounces of Red Kidney Beans have 3.4 times more Vitamin B1, 3.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3.1 times more Vitamin B5, 5.7 times more Vitamin B6, 56.3 times more Vitamin B9, 15 times more Vitamin C and 4 times more Vitamin K than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 1.7 times more Vitamin E than Raw Red Kidney Beans.
• 14 ounces of Red Kidney Beans have insufficient amounts of Vitamin E
• 14 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9, Vitamin C and Vitamin K
• Both Raw Red Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Red Kidney Beans have 1.3 times more Calcium, 9.4 times more Copper, 4.2 times more Iron, 2.9 times more Magnesium, 2.6 times more Manganese, 3.8 times more Phosphorus, 8.9 times more Potassium and 4.4 times more Zinc than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 10.5 times more Selenium, 92 times more Sodium and 7.1 times more Water than Raw Red Kidney Beans.
• Both Raw Red Kidney Beans as well as Prepared Yellow Mustard lack sufficient amounts of Fluoride in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Red Kidney Beans have 5.6 times more Energy, 10.5 times more Carbohydrate, 2.3 times more Sugars, 3.8 times more Fiber and 6 times more Protein than Prepared Yellow Mustard.
• While 14 oz of Prepared Yellow Mustard contain 3.2 times more Fat and 1.6 times more Omega 6 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Prepared Yellow Mustard offer comparable quantities of Omega 3 per 14 ounces.
• 14 ounces of Red Kidney Beans provide inadequate amounts of Omega 6