Comparing Nutrients in 14 ounces Mangos VS California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Mangos	California Red Kidney Beans	Recommended Dietary Allowance
Energy	8.2% 238kcal	45% 1310kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	12.7% 0.2g	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.075g	1.26% 0.21g	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	183% 237g	130g per day for Men 19-50 years
Sugars	74.8% 54.2g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 27.7g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	260% 99g	38g per day for Men 19-50 years
Protein	5.8% 3.25g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Mangos	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	24% 214μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.26% 0.11mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	67% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.66mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.6% 0.78mg	62% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	121% 1.58mg	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	391% 1564μg	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	20% 18mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	77.4% 774mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	485% 4.37mg	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	464% 37mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	151% 635mg	420mg per day for Men 19-50 years
Manganese	11% 0.25mg	173% 3.97mg	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	230% 1607mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	174% 5914mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	3.25% 0.36mg	92% 10mg	11mg per day for Men 19-50 years
Water	8.95% 331g	1.26% 46.6g	3700g per day for Men 19-50 years

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

• Raw Mangos have more Vitamin A and 8.1 times more Vitamin C than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 18.9 times more Vitamin B1, 5.8 times more Vitamin B2, 3.1 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.2 times more Vitamin B9 than Raw Mangos.
• Both Raw Mangos as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Mangos vs California Red Kidney Beans:

• Raw Mangos have 7.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 17.7 times more Calcium, 9.9 times more Copper, 58.4 times more Iron, 16 times more Magnesium, 15.9 times more Manganese, 28.9 times more Phosphorus, 8.9 times more Potassium, 5.3 times more Selenium and 28.3 times more Zinc than Raw Mangos.

Comparison of macro-nutrients per 14 ounces:

• Raw California Red Kidney Beans contain 5.5 times more Energy, 1.6 times more Omega 3, 4 times more Carbohydrate, 15.6 times more Fiber and 29.7 times more Protein than Raw Mangos.
• Both Raw Mangos as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.