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

Weight per 500 calories

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

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

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Mungo Beans?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Mungo Beans	29%	4%	67%

Macro Nutrients

	Royal Red Kidney Beans	Mungo Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	2.48% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	92% 1.46g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	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	68% 88.6g	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	100% 38g	70.6% 27g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Royal 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	49.4% 0.59mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	28.6% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 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	7.6% 6.84mg	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

	Royal Red Kidney Beans	Mungo Beans	Recommended Dietary Allowance
Calcium	20% 199mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	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	165% 13.2mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	93% 391mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	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	88% 617mg	79.4% 556mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	42.4% 1441mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	3.7% 55.7mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	44.7% 4.9mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.43% 16g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Mungo Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Mungo Beans?

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

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

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

• 500 calories of Royal Red Kidney Beans have 1.4 times more Potassium than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 1.9 times more Magnesium, 1.3 times more Manganese and 2.5 times more Selenium than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Mungo Beans contain similar levels of Calcium, Copper, Iron, Phosphorus and Zinc per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.4 times more Fiber than Mungo Beans.
• While 500 kcal of Raw Mungo Beans contain 6.3 times more Omega 3 than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Mungo Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Royal Red Kidney Beans as well as Raw Mungo Beans provide inadequate amounts of Omega 6 in 500 calories.