Comparing Nutrients in 1 kilogram Canned Mango Nectar VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Mango Nectar	1%	1%	98%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Energy	17.6% 510kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.62% 0.6g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5% 0.08g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.03g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	101% 131g	112% 145g	130g per day for Men 19-50 years
Sugars	172% 125g	25.5% 18.5g	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	76.7% 55.6g	0% 0g	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	% 53g	% 0g	g per day for Men 19-50 years
Sucrose	% 10g	% 18.5g	g per day for Men 19-50 years
Fiber	7.9% 3g	113% 43g	38g per day for Men 19-50 years
Protein	1.96% 1.1g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	39% 350μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.5% 0.15mg	57% 0.74mg	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	17.5% 70μg	90% 360μg	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	169% 152mg	13.3% 12mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.67% 8μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Mango Nectar	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	17% 170mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	16.7% 0.15mg	150% 1.35mg	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	45% 3.6mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	73% 1.68mg	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	2.86% 20mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	7.06% 240mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	23.4% 866g	21% 780g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Canned Mango Nectar vs Canned Kidney Beans:

• Canned Mango Nectar has 12.7 times more Vitamin C and 10.5 times more Vitamin E than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 38.7 times more Vitamin B1, 17 times more Vitamin B2, 5.1 times more Vitamin B3, 2 times more Vitamin B5, 4.9 times more Vitamin B6, 5.1 times more Vitamin B9 and 5.1 times more Vitamin K than Canned Mango Nectar.
• Both Canned Mango Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Canned Mango Nectar vs Canned Kidney Beans:

• Canned All Types Kidney Beans contain 2 times more Calcium, 9 times more Copper, 3.3 times more Iron, 9 times more Magnesium, 6 times more Manganese, 45 times more Phosphorus, 9.9 times more Potassium, 2.3 times more Selenium, 59.2 times more Sodium and 23 times more Zinc than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned All Types Kidney Beans have similar amounts of Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Canned Mango Nectar has 6.7 times more Sugars and more Fructose than Canned All Types Kidney Beans.
• While Canned All Types Kidney Beans contain 1.6 times more Energy, 10.3 times more Omega 3, 14.3 times more Fiber and 47.5 times more Protein than Canned Mango Nectar.
• Both Canned Mango Nectar and Canned All Types Kidney Beans have similar amounts of Carbohydrate per 1 kg.
• Both Canned Mango Nectar as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.