Comparing Nutrients in 500 calories California Red Kidney Beans VS Mungo Beans

Weight per 500 calories

• California Red Kidney Beans: 152g
• Mungo Beans: 147g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Mungo Beans	29%	4%	67%

Macro Nutrients

	California Red Kidney Beans	Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	92% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	66.5% 86.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	99% 37.7g	70.6% 27g	38g per day for Men 19-50 years
Protein	66% 37g	66% 37g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.47μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	31.7% 0.41mg	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	149% 597μg	79% 317μg	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	7.58% 6.8mg	0% 0mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Mungo Beans	Recommended Dietary Allowance
Calcium	29.5% 295mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	160% 1.44mg	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	177% 14mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	97% 2.24mg	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	87.7% 614mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Mungo Beans:

• Raw California Red Kidney Beans have 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
• Both Raw California Red Kidney Beans and Raw Mungo Beans have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for California Red Kidney Beans vs Mungo Beans:

• Raw California Red Kidney Beans have 1.5 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Raw Mungo Beans.
• While Raw Mungo Beans contain 1.6 times more Magnesium, 1.5 times more Manganese, 2.5 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Mungo Beans have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.4 times more Fiber than Raw Mungo Beans.
• While Raw Mungo Beans contain 11.5 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Mungo Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Raw Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.