Comparing Nutrients in 300 calories Prepared Yellow Mustard VS Boiled California Red Kidney Beans

Weight per 300 calories

• Prepared Yellow Mustard: 500g
• Boiled California Red Kidney Beans: 242g

Boiled California Red Kidney Beans have 2.1 times more energy per unit of mass than Prepared Yellow Mustard, which is average in comparison to other foods. Prepared Yellow Mustard having low energy density.

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Boiled California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	17.2% 16.7g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.34% 1.07g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	117% 1.87g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.4% 29g	41.7% 54.2g	130g per day for Men 19-50 years
Sugars	6.34% 4.6g	NA	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	1.6% 1.15g	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	% 2.35g	NA	g per day for Men 19-50 years
Sucrose	% 1.05g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	33.4% 18.7g	39.4% 22g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.78% 25μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.8% 0.89mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	8.17% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	19.4% 0.25mg	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	8.75% 35μg	44.8% 179μg	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	1.67% 1.5mg	3.23% 2.9mg	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	12% 1.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.83% 7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	31.5% 315mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	77.7% 0.7mg	0.9mg per day for Men 19-50 years
Fluoride	0.19% 7.5μg	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	101% 8.05mg	90% 7.2mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	92% 2.1mg	33.5% 0.77mg	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	77% 540mg	47.4% 331mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	5.28% 2.9μg	55μg per day for Men 19-50 years
Sodium	368% 5520mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	29% 3.2mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	11.3% 419g	4.38% 162g	3700g per day for Men 19-50 years

Prepared Yellow Mustard VS Boiled California Red Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Prepared Yellow Mustard or Boiled California Red Kidney Beans?

Lets compare vitamin content per 300 calories of Prepared Yellow Mustard vs Boiled California Red Kidney Beans:

• 300 calories of Prepared Yellow Mustard have 2.8 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3, 2.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 5.1 times more Vitamin B9 than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Prepared Yellow Mustard vs Boiled California Red Kidney Beans:

• 300 calories of Prepared Yellow Mustard have 2 times more Calcium, 2.1 times more Magnesium, 2.7 times more Manganese, 1.6 times more Phosphorus, 57.7 times more Selenium, 570.4 times more Sodium, 1.5 times more Zinc and 2.6 times more Water than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.9 times more Copper and 1.3 times more Potassium than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans contain similar levels of Iron per 300 calories.
• 300 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Prepared Yellow Mustard have 76.7 times more Fat, 24.2 times more Omega 3 and 37.5 times more Omega 6 than Boiled California Red Kidney Beans.
• While 300 kcal of Boiled California Red Kidney Beans contain 1.9 times more Carbohydrate than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6