Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Mangos	5%	5%	90%

Macro Nutrients

	Boiled California Red Kidney Beans	Mangos	Recommended Dietary Allowance
Energy	19.4% 562kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	0.51% 0.086g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	52.3% 68g	130g per day for Men 19-50 years
Sugars	NA	85.5% 62g	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	29.3% 21.2g	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	% 9.1g	g per day for Men 19-50 years
Sucrose	NA	% 31.6g	g per day for Men 19-50 years
Fiber	111% 42g	19% 7.26g	38g per day for Men 19-50 years
Protein	74% 41.4g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Mangos	Recommended Dietary Allowance
Vitamin A	0% 0μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	41.5% 0.54mg	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	84% 336μg	48.8% 195μg	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	183% 165mg	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	NA	27.2% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Mangos	Recommended Dietary Allowance
Calcium	30% 299mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	56% 0.5mg	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	169% 13.5mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	12.4% 0.29mg	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	88.8% 621mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	8.2% 304g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Mangos per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Mangos:

• 1 pound of Boiled California Red Kidney Beans has 4.6 times more Vitamin B1, 1.6 times more Vitamin B2 and 1.7 times more Vitamin B9 than Mangos.
• While 1 lb of Raw Mangos contains more Vitamin A and 30.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Mangos provide similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per one pound.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Mangos:

• 1 pound of Boiled California Red Kidney Beans has 6 times more Calcium, 2.6 times more Copper, 18.6 times more Iron, 4.8 times more Magnesium, 5 times more Manganese, 9.8 times more Phosphorus, 2.5 times more Potassium, 2 times more Selenium and 9.6 times more Zinc than Mangos.
• 1 pound of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 2.1 times more Energy, 1.5 times more Carbohydrate, 5.8 times more Fiber and 11.1 times more Protein than Mangos.
• While 1 lb of Raw Mangos contains 1.6 times more Omega 3 than Boiled California Red Kidney Beans.
• 1 pound of Mangos provide inadequate amounts of Protein
• Both Boiled California Red Kidney Beans as well as Raw Mangos provide inadequate amounts of Omega 6 in one pound.