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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans with Salt	28%	5%	67%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Boiled Mungo Beans with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	16.4% 476kcal	20% 576kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	79.6% 103g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	2% 1.45g	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	76.4% 29g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	70.2% 39.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	20.2% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	16.4% 2.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	42% 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	107% 426μg	147% 590μg	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	5.04% 4.54mg	6.05% 5.44mg	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	4.54% 0.68mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	31.8% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans with Salt	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	24% 240mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	122% 1.1mg	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	99% 7.94mg	167% 13.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	94% 2.16mg	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	101% 708mg	92% 644mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	53.8% 1828mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	9.9% 5.44μg	55μg per day for Men 19-50 years
Sodium	73.5% 1102mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	44% 4.85mg	11mg per day for Men 19-50 years
Water	8.9% 329g	8.2% 304g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Boiled Mungo Beans with Salt vs Boiled Red Kidney Beans:

• 1 pound of Boiled Mungo Beans with Salt has 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Red Kidney Beans provide similar amounts of Vitamin B1 per one pound.
• Both Boiled Mungo Beans with Salt as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Boiled Mungo Beans with Salt has 1.9 times more Calcium, 1.4 times more Magnesium, 2.1 times more Selenium and 121.5 times more Sodium than Boiled Red Kidney Beans.
• While 1 lb of Boiled Red Kidney Beans contains 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Potassium and 1.3 times more Zinc than Boiled Mungo Beans with Salt.
• Both Boiled Mungo Beans with Salt and Boiled Red Kidney Beans contain similar levels of Manganese and Phosphorus per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Mungo Beans with Salt has 2 times more Omega 3 and 6.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Mungo Beans with Salt and Boiled Red Kidney Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one pound.
• Both Boiled Mungo Beans with Salt as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in one pound.