Comparing Nutrients in 1 pound Royal Red Kidney Beans VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Mangos	5%	5%	90%

Macro Nutrients

	Royal Red Kidney Beans	Mangos	Recommended Dietary Allowance
Energy	51.5% 1492kcal	9.4% 272kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	14.5% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	204% 265g	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	297% 113g	19% 7.26g	38g per day for Men 19-50 years
Protein	205% 115g	6.64% 3.7g	56g per day for Men 19-50 years

Vitamins

	Royal 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	147% 1.77mg	10.6% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.7% 1.1mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	70.7% 3.53mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	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	446% 1783μg	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	22.7% 20.4mg	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

	Royal Red Kidney Beans	Mangos	Recommended Dietary Allowance
Calcium	59.4% 594mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	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	493% 39.5mg	9.07% 0.73mg	8mg per day for Men 19-50 years
Magnesium	149% 626mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	219% 5.03mg	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	263% 1842mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	180% 6105mg	22.4% 762mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	3.7% 0.41mg	11mg per day for Men 19-50 years
Water	1.46% 54g	10.2% 379g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Mangos per 1 lb

Compare the macro and micronutrient content in 1 lb of Royal 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 Royal Red Kidney Beans vs Mangos:

• 1 pound of Royal Red Kidney Beans has 13.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.1 times more Vitamin B9 than Mangos.
• While 1 lb of Raw Mangos contains more Vitamin A and 8.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• 1 pound of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal 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 Royal Red Kidney Beans vs Mangos:

• 1 pound of Royal Red Kidney Beans has 11.9 times more Calcium, 9 times more Copper, 54.4 times more Iron, 13.8 times more Magnesium, 17.6 times more Manganese, 29 times more Phosphorus, 8 times more Potassium, 5.3 times more Selenium and 29.6 times more Zinc than Mangos.
• While 1 lb of Raw Mangos contains 7 times more Water than Raw Royal Red Kidney Beans.
• 1 pound of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Royal Red Kidney Beans has 5.5 times more Energy, 3 times more Omega 3, 3.9 times more Carbohydrate, 15.6 times more Fiber and 30.9 times more Protein than Mangos.
• 1 pound of Mangos provide inadequate amounts of Protein
• Both Raw Royal Red Kidney Beans as well as Raw Mangos provide inadequate amounts of Omega 6 in one pound.