Comparing Nutrients in 500 calories Mangos VS Boiled Kidney Beans

Weight per 500 calories

• Mangos: 833g
• Boiled Kidney Beans: 394g

Boiled All Types Kidney Beans have 2.1 times more energy per unit of mass than Raw Mangos, which is average in comparison to other foods. Mangos having low energy density.

Which food has more nutrients per 500 calories - Mangos or Boiled Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Mangos	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.26% 3.17g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	0.9% 0.29g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	69% 89.8g	130g per day for Men 19-50 years
Sugars	157% 114g	1.74% 1.26g	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	53.8% 39g	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	% 16.8g	NA	g per day for Men 19-50 years
Sucrose	% 58g	NA	g per day for Men 19-50 years
Fiber	35% 13.3g	66.3% 25g	38g per day for Men 19-50 years
Protein	12.2% 6.83g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Mangos	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	50% 450μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17.6% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.58mg	14.2% 2.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33% 1.64mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.3% 0.99mg	36.3% 0.47mg	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	89.6% 358μg	128% 512μg	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	337% 303mg	5.25% 4.72mg	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	50% 7.5mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	27.6% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	9.17% 92mg	13.8% 138mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	94% 0.85mg	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	16.7% 1.33mg	109% 8.74mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	39.4% 165mg	420mg per day for Men 19-50 years
Manganese	23% 0.53mg	73.6% 1.7mg	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	16.7% 117mg	77.6% 543mg	700mg per day for Men 19-50 years
Potassium	41% 1400mg	47% 1594mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	7.87% 4.33μg	55μg per day for Men 19-50 years
Sodium	0.56% 8.33mg	0.26% 3.94mg	1500mg per day for Men 19-50 years
Zinc	6.8% 0.75mg	35.8% 3.94mg	11mg per day for Men 19-50 years
Water	18.8% 696g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Mangos vs Boiled Kidney Beans:

• Raw Mangos have more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 1.9 times more Vitamin B5, 2.1 times more Vitamin B6, 64.2 times more Vitamin C and 63.5 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Vitamin B1 and 1.4 times more Vitamin B9 than Raw Mangos.
• Both Raw Mangos and Boiled All Types Kidney Beans have similar amounts of Vitamin K per 500 kcal.
• Both Raw Mangos as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mangos vs Boiled Kidney Beans:

• Raw Mangos have 2.6 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.5 times more Calcium, 6.6 times more Iron, 2 times more Magnesium, 3.2 times more Manganese, 4.7 times more Phosphorus and 5.2 times more Zinc than Raw Mangos.
• Both Raw Mangos and Boiled All Types Kidney Beans have similar amounts of Copper, Potassium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mangos have 1.4 times more Carbohydrate and 90.4 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.6 times more Omega 3, 1.9 times more Fiber and 5 times more Protein than Raw Mangos.
• Both Raw Mangos and Boiled All Types Kidney Beans have similar amounts of Energy per 500 kcal.
• Both Raw Mangos as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.