Comparing Nutrients in 14 ounces Mangos VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Mangos	Canned Kidney Beans	Recommended Dietary Allowance
Energy	8.2% 238kcal	11.5% 333kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	2.46% 2.4g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	1.75% 0.56g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	20.3% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.5g	44.3% 57.5g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	10% 7.34g	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	25.6% 18.6g	0% 0g	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	% 7.98g	% 0g	g per day for Men 19-50 years
Sucrose	% 27.7g	% 7.34g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	45% 17g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	37% 20.7g	56g per day for Men 19-50 years

Vitamins

	Mangos	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	24% 214μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	38.4% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	10% 1.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	22.6% 0.29mg	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	42.7% 171μg	35.7% 143μg	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	161% 144mg	5.3% 4.76mg	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	24% 3.57mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	13.6% 16.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	59.5% 0.54mg	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	7.94% 0.64mg	58% 4.64mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	29% 0.67mg	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	7.94% 55.6mg	51% 357mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	6.5% 3.57μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	78.3% 1175mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	16.6% 1.83mg	11mg per day for Men 19-50 years
Water	8.95% 331g	8.37% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Mangos vs Canned Kidney Beans:

• Raw Mangos have 1.6 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6, 30.3 times more Vitamin C and 45 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 4.1 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Mangos.
• Both Raw Mangos and Canned All Types Kidney Beans have similar amounts of Vitamin B9 and Vitamin K per 14 oz.
• Both Raw Mangos as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mangos vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 3.1 times more Calcium, 7.3 times more Iron, 2.7 times more Magnesium, 2.7 times more Manganese, 6.4 times more Phosphorus, 1.4 times more Potassium, 1.5 times more Selenium, 296 times more Sodium and 5.1 times more Zinc than Raw Mangos.
• Both Raw Mangos and Canned All Types Kidney Beans have similar amounts of Copper and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Mangos have 7.4 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.4 times more Energy, 1.6 times more Omega 3, 2.7 times more Fiber and 6.4 times more Protein than Raw Mangos.
• Both Raw Mangos and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 14 oz.
• Both Raw Mangos as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.