Comparing Nutrients in 1 kilogram Boiled Red Kidney Beans VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	43.8% 1270kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.25% 0.72g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	105% 1.68g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	6.3% 1.07g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	175% 228g	141% 183g	130g per day for Men 19-50 years
Sugars	4.4% 3.2g	27.7% 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	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	195% 74g	168% 64g	38g per day for Men 19-50 years
Protein	155% 86.7g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.8mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	44.6% 0.58mg	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	325% 1300μg	235% 940μg	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	2% 0.3mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	70% 84μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	28% 280mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	269% 2.42mg	154% 1.4mg	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	368% 29.4mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	207% 4.77mg	179% 4.12mg	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	203% 1420mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	119% 4030mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	97% 10.7mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	18% 669g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Mungo Beans with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Red Kidney Beans vs Boiled Mungo Beans with Salt:

• 1 kilogram of Boiled Red Kidney Beans has 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B1 per one kilogram.
• Both Boiled Red Kidney Beans as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Red Kidney Beans vs Boiled Mungo Beans with Salt:

• 1 kilogram of Boiled Red Kidney Beans has 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Potassium and 1.3 times more Zinc than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 1.9 times more Calcium, 1.4 times more Magnesium, 2.1 times more Selenium and 121.5 times more Sodium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans with Salt contain similar levels of Manganese and Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Red Kidney Beans has 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 2 times more Omega 3 and 6.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans with Salt offer comparable quantities of Fiber and Protein per one kilogram.
• Both Boiled Red Kidney Beans as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.