Comparing Nutrients in 1 pound Canned Kidney Beans VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Canned Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	13% 381kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.72g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	23.2% 0.37g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.83% 0.48g	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	50.6% 65.8g	67% 87g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	12.5% 9.07g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 8.4g	NA	g per day for Men 19-50 years
Fiber	51.3% 19.5g	91% 34.5g	38g per day for Men 19-50 years
Protein	42.3% 23.7g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.8% 0.23mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.86mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.63mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	23.4% 0.3mg	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	41% 163μg	180% 721μg	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	6.05% 5.44mg	5.04% 4.54mg	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	0.6% 0.091mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.5% 18.6μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	15.4% 154mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	78.6% 0.71mg	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	66.3% 5.3mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	33% 0.76mg	58.8% 1.35mg	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	58.3% 408mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	7.42% 4.1μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	89.5% 1343mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	9.57% 354g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Boiled Mung Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Kidney Beans vs Boiled Mung Beans with Salt:

• 1 pound of Canned Kidney Beans has 1.5 times more Vitamin K than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 3 times more Vitamin B5 and 4.4 times more Vitamin B9 than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans with Salt provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Canned All Types Kidney Beans as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

Comparing minerals per 1 pound for Canned Kidney Beans vs Boiled Mung Beans with Salt:

• 1 pound of Canned Kidney Beans has 1.3 times more Calcium and 1.2 times more Sodium than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 1.8 times more Magnesium, 1.8 times more Manganese, 2.8 times more Selenium and 1.8 times more Zinc than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans with Salt contain similar levels of Copper, Iron, Phosphorus and Potassium per one pound.
• 1 pound of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Canned Kidney Beans has 9.1 times more Omega 3 than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 1.3 times more Carbohydrate, 1.8 times more Fiber and 1.3 times more Protein than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Boiled Mung Beans with Salt offer comparable quantities of Energy and Sugars per one pound.
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Canned All Types Kidney Beans as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in one pound.