Comparing Nutrients in 1 kilogram Prepared Yellow Mustard VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	1.18% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.3g	172% 224g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	NA	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	3.17% 2.3g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	105% 40g	245% 93g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	163% 91g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.77mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	47.7% 0.62mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	33.8% 5.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	43.8% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	80% 1.04mg	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	185% 740μg	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	3.33% 3mg	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	24% 3.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	63% 630mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	321% 2.9mg	0.9mg per day for Men 19-50 years
Fluoride	0.38% 15μg	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	201% 16mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	138% 3.18mg	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	154% 1080mg	196% 1370mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	123% 4190mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	78% 8.6mg	11mg per day for Men 19-50 years
Water	22.6% 837g	18% 669g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Yellow Mustard VS Boiled California Red Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Prepared Yellow Mustard versus 1 kg of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prepared Yellow Mustard vs Boiled California Red Kidney Beans:

• 1 kilogram of Prepared Yellow Mustard has 1.4 times more Vitamin B1 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Prepared Yellow Mustard have insufficient amounts of Vitamin B9
• Both Prepared Yellow Mustard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Prepared Yellow Mustard vs Boiled California Red Kidney Beans:

• 1 kilogram of Prepared Yellow Mustard has 1.3 times more Manganese, 27.9 times more Selenium, 276 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 3.9 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans contain similar levels of Calcium and Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prepared Yellow Mustard has 37.1 times more Fat, 11.7 times more Omega 3 and 18.2 times more Omega 6 than Boiled California Red Kidney Beans.
• While 1 kg of Boiled California Red Kidney Beans contains 2.1 times more Energy, 3.8 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Prepared Yellow Mustard.
• 1 kilogram of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6