Comparing Nutrients in 1 kilogram Canned Kidney Beans VS Boiled Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Canned Kidney Beans	Boiled Mung Beans	Recommended Dietary Allowance
Energy	29% 840kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	51.3% 0.82g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	6.24% 1.06g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	112% 145g	147% 192g	130g per day for Men 19-50 years
Sugars	25.5% 18.5g	27.6% 20g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 18.5g	NA	g per day for Men 19-50 years
Fiber	113% 43g	200% 76g	38g per day for Men 19-50 years
Protein	93% 52.2g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	97% 1.16mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.6% 1.38mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	51.5% 0.67mg	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	90% 360μg	398% 1590μg	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	13.3% 12mg	11% 10mg	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	1.33% 0.2mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 41μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	34% 340mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	173% 1.56mg	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	146% 11.7mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	73% 1.68mg	130% 2.98mg	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	129% 900mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	197% 2960mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	21% 780g	19.6% 727g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Mung Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Kidney Beans versus 1 kg of Boiled Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Kidney Beans vs Boiled Mung Beans:

• 1 kilogram of Canned Kidney Beans has 1.5 times more Vitamin K than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5 and 4.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans provide similar amounts of Vitamin B2 and Vitamin B6 per one kilogram.
• Both Canned All Types Kidney Beans as well as Boiled Mung Beans have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Canned Kidney Beans vs Boiled Mung Beans:

• 1 kilogram of Canned Kidney Beans has 1.3 times more Calcium and 148 times more Sodium than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.8 times more Magnesium, 1.8 times more Manganese, 2.8 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans contain similar levels of Copper, Iron, Phosphorus and Potassium per one kilogram.
• 1 kilogram of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Canned Kidney Beans has 9.1 times more Omega 3 than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans offer comparable quantities of Energy and Sugars per one kilogram.
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in one kilogram.