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

Macros Ratio

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

Macro Nutrients

	Prepared Yellow Mustard	California Red Kidney Beans	Recommended Dietary Allowance
Energy	20.7% 600kcal	114% 3300kcal	2900kcal per day for Men 19-50 years
Fat	34.4% 33.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	6.7% 2.14g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	234% 3.74g	52.5% 0.84g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	3.18% 0.54g	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	460% 598g	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	655% 249g	38g per day for Men 19-50 years
Protein	66.8% 37.4g	435% 244g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	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	441% 5.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54% 0.7mg	168% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.3% 5.65mg	129% 20.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.8% 2.54mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	305% 3.97mg	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	985% 3940μg	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	50% 45mg	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	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	63% 630mg	195% 1950mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	1222% 11mg	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	1169% 94mg	8mg per day for Men 19-50 years
Magnesium	114% 480mg	381% 1600mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	435% 10mg	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	579% 4050mg	700mg per day for Men 19-50 years
Potassium	44.7% 1520mg	438% 14900mg	3400mg per day for Men 19-50 years
Selenium	609% 335μg	58% 32μg	55μg per day for Men 19-50 years
Sodium	736% 11040mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	232% 25.5mg	11mg per day for Men 19-50 years
Water	22.6% 837g	3.18% 118g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans contain 3 times more Vitamin B1, 3.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.1 times more Vitamin B5, 5.7 times more Vitamin B6, 56.3 times more Vitamin B9 and 15 times more Vitamin C than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

• Prepared Yellow Mustard has 10.5 times more Selenium, 100.4 times more Sodium and 7.1 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 3.1 times more Calcium, 14.9 times more Copper, 5.8 times more Iron, 3.3 times more Magnesium, 2.4 times more Manganese, 3.8 times more Phosphorus, 9.8 times more Potassium and 4 times more Zinc than Prepared Yellow Mustard.

Comparison of macro-nutrients per 1 kilogram:

• Prepared Yellow Mustard has 13.4 times more Fat, 4.5 times more Omega 3 and 6.7 times more Omega 6 than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 5.5 times more Energy, 10.3 times more Carbohydrate, 6.2 times more Fiber and 6.5 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Raw California Red Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.