Comparing Nutrients in 1 kilogram Boiled Kidney Beans VS Sweetened Dried Mango

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sweetened Dried Mango	3%	3%	94%

Macro Nutrients

	Boiled Kidney Beans	Sweetened Dried Mango	Recommended Dietary Allowance
Energy	43.8% 1270kcal	110% 3190kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	12% 12g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	6.35% 1.08g	3.6% 0.61g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	604% 786g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	914% 663g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	168% 64g	63% 24g	38g per day for Men 19-50 years
Protein	155% 86.7g	43.8% 24.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sweetened Dried Mango	Recommended Dietary Allowance
Vitamin A	0% 0μg	74.4% 670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	51.7% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	257% 3.34mg	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	325% 1300μg	170% 680μg	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	470% 423mg	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	2% 0.3mg	268% 40mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sweetened Dried Mango	Recommended Dietary Allowance
Calcium	35% 350mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	240% 2.16mg	333% 3mg	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	278% 22mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	187% 4.3mg	4348% 100mg	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	197% 1380mg	71.4% 500mg	700mg per day for Men 19-50 years
Potassium	119% 4050mg	82% 2790mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	108% 1620mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	27.3% 3mg	11mg per day for Men 19-50 years
Water	18% 669g	4.5% 166g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Kidney Beans vs Sweetened Dried Mango:

• Boiled All Types Kidney Beans have 2.6 times more Vitamin B1 and 1.9 times more Vitamin B9 than Sweetened Dried Mango.
• While Sweetened Dried Mango contains more Vitamin A, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B6, 35.3 times more Vitamin C, 134 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Sweetened Dried Mango have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Kidney Beans vs Sweetened Dried Mango:

• Boiled All Types Kidney Beans have more Calcium, 9.7 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Zinc and 4 times more Water than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 1.4 times more Copper, 23.3 times more Manganese, 1.9 times more Selenium and 162 times more Sodium than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Boiled All Types Kidney Beans have 2.7 times more Fiber and 3.5 times more Protein than Sweetened Dried Mango.
• While Sweetened Dried Mango contains 2.5 times more Energy, 2.4 times more Fat, 3.4 times more Carbohydrate and 207.1 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Sweetened Dried Mango have similar amounts of Omega 3 per 1 kg.
• Both Boiled All Types Kidney Beans as well as Sweetened Dried Mango have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.