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

Macros Ratio

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

Macro Nutrients

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.2% 238kcal	17.4% 504kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	2.65% 0.85g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	93% 1.5g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	8.47% 1.44g	2.52% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.8% 23g	69.6% 90g	130g per day for Men 19-50 years
Sugars	5.04% 3.65g	1.75% 1.27g	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	1.26% 0.91g	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	% 1.87g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	41.8% 16g	67% 25.4g	38g per day for Men 19-50 years
Protein	26.5% 15g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.5% 0.7mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.24mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.4% 0.28mg	36.6% 0.48mg	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	6.95% 27.8μg	129% 516μg	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	1.32% 1.2mg	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	9.53% 1.43mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	27.8% 33.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	25% 250mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	95% 0.86mg	0.9mg per day for Men 19-50 years
Fluoride	0.15% 5.95μg	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	80% 6.4mg	110% 8.8mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	73% 1.67mg	74.2% 1.7mg	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	61.2% 429mg	78.2% 548mg	700mg per day for Men 19-50 years
Potassium	17.7% 603mg	47.3% 1607mg	3400mg per day for Men 19-50 years
Selenium	242% 133μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	292% 4382mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	23% 2.54mg	36% 3.97mg	11mg per day for Men 19-50 years
Water	9% 332g	7.2% 266g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Prepared Yellow Mustard vs Boiled Kidney Beans:

• Prepared Yellow Mustard has 1.2 times more Vitamin B2 and 12 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B6, 18.6 times more Vitamin B9, 4 times more Vitamin C and 6 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 14 oz.
• Both Prepared Yellow Mustard as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

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

• Prepared Yellow Mustard has 1.8 times more Calcium, 30.5 times more Selenium, 1104 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared Yellow Mustard has 6.7 times more Fat, 2.2 times more Omega 3, 3.4 times more Omega 6 and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Energy, 3.9 times more Carbohydrate, 1.6 times more Fiber and 2.3 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.