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

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	California Red Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	51.6% 1497kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.17% 1.13g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	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	209% 271g	67% 87g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	297% 113g	91% 34.5g	38g per day for Men 19-50 years
Protein	197% 111g	57% 32g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.4% 0.99mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.4% 9.34mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.8% 3.54mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	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	447% 1787μg	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	22.7% 20.4mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	88.5% 885mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	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	530% 42.4mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	173% 726mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	197% 4.54mg	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	262% 1837mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	199% 6759mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	1.44% 53.3g	8.9% 330g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of California Red 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 California Red Kidney Beans vs Boiled Mung Beans with Salt:

• 1 pound of California Red Kidney Beans has 3.2 times more Vitamin B1, 3.6 times more Vitamin B2, 3.6 times more Vitamin B3, 1.9 times more Vitamin B5, 5.9 times more Vitamin B6, 2.5 times more Vitamin B9 and 4.5 times more Vitamin C than Boiled Mung Beans with Salt.
• 1 pound of Boiled Mung Beans with Salt have insufficient amounts of Vitamin C
• Both Raw California Red Kidney Beans as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of California Red Kidney Beans has 7.2 times more Calcium, 7.1 times more Copper, 6.7 times more Iron, 3.3 times more Magnesium, 3.4 times more Manganese, 4.1 times more Phosphorus, 5.6 times more Potassium, 1.3 times more Selenium and 3 times more Zinc than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 21.6 times more Sodium than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• 1 pound of California Red Kidney Beans has 3.1 times more Energy, 9.3 times more Omega 3, 3.1 times more Carbohydrate, 3.3 times more Fiber and 3.5 times more Protein than Boiled Mung Beans with Salt.
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Raw California Red Kidney Beans as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in one pound.