Comparing Nutrients in 500 calories California Red Kidney Beans VS Prepared Yellow Mustard

Weight per 500 calories

• California Red Kidney Beans: 152g
• Prepared Yellow Mustard: 833g

California Red Kidney Beans have 5.5 times more energy per 100g than Prepared Yellow Mustard. It has high energy density when compared to other foods. Prepared Yellow Mustard having low energy density.

Which food has more nutrients per 500 calories - California Red Kidney Beans or Prepared Yellow Mustard?

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	5.57% 1.8g	32g per day for Men 19-50 years
Omega 3	7.95% 0.13g	195% 3.1g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	17.8% 3.03g	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	37.4% 48.6g	130g per day for Men 19-50 years
Sugars	NA	10.6% 7.67g	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	2.64% 1.9g	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	% 3.9g	g per day for Men 19-50 years
Sucrose	NA	% 1.75g	g per day for Men 19-50 years
Fiber	99% 37.7g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	66% 37g	55.7% 31g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.8% 0.8mg	123% 1.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.5% 0.33mg	45% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	29.4% 4.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.6% 1.2mg	42.3% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	45% 0.58mg	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	14.6% 58.3μg	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	2.78% 2.5mg	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	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.72% 11.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	29.5% 295mg	52.5% 525mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	68.5% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.31% 12.5μg	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	168% 13.4mg	8mg per day for Men 19-50 years
Magnesium	57.7% 242mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	66% 1.5mg	153% 3.5mg	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	129% 900mg	700mg per day for Men 19-50 years
Potassium	66.4% 2258mg	37.3% 1267mg	3400mg per day for Men 19-50 years
Selenium	8.8% 4.85μg	508% 279μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.7mg	613% 9200mg	1500mg per day for Men 19-50 years
Zinc	35% 3.86mg	48.5% 5.33mg	11mg per day for Men 19-50 years
Water	0.48% 18g	19% 698g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of California Red Kidney Beans vs Prepared Yellow Mustard:

• Raw California Red Kidney Beans have 10.2 times more Vitamin B9 and 2.7 times more Vitamin C than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.8 times more Vitamin B5 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Prepared Yellow Mustard have similar amounts of Vitamin B6 per 500 kcal.
• Both Raw California Red Kidney Beans as well as Prepared Yellow Mustard 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 Prepared Yellow Mustard:

• Raw California Red Kidney Beans have 2.7 times more Copper and 1.8 times more Potassium than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.8 times more Calcium, 1.7 times more Magnesium, 2.3 times more Manganese, 1.5 times more Phosphorus, 57.6 times more Selenium, 552 times more Sodium, 1.4 times more Zinc and 39.2 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Prepared Yellow Mustard have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw California Red Kidney Beans have 1.9 times more Carbohydrate than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 73.5 times more Fat, 32.7 times more Saturated Fat, 24.5 times more Omega 3 and 37 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Prepared Yellow Mustard have similar amounts of Energy, Fiber and Protein per 500 kcal.
• Both Raw California Red Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.