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

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Red Kidney Beans	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	116% 3370kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	224% 3.58g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	13.4% 2.28g	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	471% 613g	141% 183g	130g per day for Men 19-50 years
Sugars	29% 21g	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	400% 152g	168% 64g	38g per day for Men 19-50 years
Protein	402% 225g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	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	507% 6.1mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	132% 21mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	14% 2.1mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	46.7% 56μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	83% 830mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	777% 7mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	836% 67mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	329% 1380mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	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	580% 4060mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	400% 13590mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	8% 120mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	254% 28mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	3.18% 118g	19.6% 725g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Red Kidney Beans vs Boiled Mungo Beans with Salt:

• 1 kilogram of Red Kidney Beans has 4.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 6.8 times more Vitamin B6, 4.2 times more Vitamin B9, 4.5 times more Vitamin C and 2.1 times more Vitamin K than Boiled Mungo Beans with Salt.
• 1 kilogram of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in one kilogram.

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

• 1 kilogram of Red Kidney Beans has 1.6 times more Calcium, 5 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 5.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 20.3 times more Sodium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Kidney Beans has 3.2 times more Energy, 3.3 times more Carbohydrate, 2.4 times more Fiber and 3 times more Protein than Boiled Mungo Beans with Salt.
• Both Red Kidney Beans and Boiled Mungo Beans with Salt offer comparable quantities of Omega 3 and Sugars per one kilogram.
• Both Raw Red Kidney Beans as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.