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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Boiled Mungo Beans with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	36.2% 1050kcal	28% 810kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.7% 3.6g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	3.9% 1.25g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	32% 0.51g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	4.9% 0.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	114% 148g	130g per day for Men 19-50 years
Sugars	27.7% 20g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	168% 64g	113% 43g	38g per day for Men 19-50 years
Protein	135% 75.4g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	88.3% 1.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	51.5% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	31% 4.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	61.5% 0.8mg	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	235% 940μg	57.5% 230μg	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	11% 10mg	8.9% 8mg	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	10% 1.5mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	53% 530mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	163% 1.47mg	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	219% 17.5mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	127% 2.9mg	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	223% 1560mg	151% 1060mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	76.5% 2600mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	162% 2430mg	171% 2560mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	19.6% 725g	21% 780g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Boiled Mungo Beans with Salt has 1.4 times more Vitamin B1, 3 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Canned Red Kidney Beans with Liquids.
• While 1 kg of Canned Red Kidney Beans Solids and Liquids contains 1.4 times more Vitamin B6 and 1.5 times more Vitamin K than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin B2 per one kilogram.
• Both Boiled Mungo Beans with Salt as well as Canned Red Kidney Beans Solids and Liquids 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 Mungo Beans with Salt vs Canned Red Kidney Beans with Liquids:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.8 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans with Liquids.
• Both Boiled Mungo Beans with Salt and Canned Red Kidney Beans with Liquids contain similar levels of Copper, Potassium and Sodium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mungo Beans with Salt has 1.3 times more Energy, 6.6 times more Omega 3, 1.2 times more Carbohydrate, 1.5 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans with Liquids.
• Both Boiled Mungo Beans with Salt and Canned Red Kidney Beans with Liquids offer comparable quantities of Sugars per one kilogram.
• Both Boiled Mungo Beans with Salt as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in one kilogram.