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

Weight per 500 calories

• Mungo Beans: 147g
• Boiled California Red Kidney Beans: 403g

Mungo Beans have 2.8 times more energy per 100g than Boiled California Red Kidney Beans. It has high energy density when compared to other foods. Boiled California Red Kidney Beans having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Mungo Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.48% 2.4g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.52% 0.17g	0.18% 0.056g	32g per day for Men 19-50 years
Omega 3	92% 1.46g	8.06% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.47% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66.5% 86.5g	69.5% 90g	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	70.6% 27g	99% 37.5g	38g per day for Men 19-50 years
Protein	66% 37g	65.7% 37g	56g per day for Men 19-50 years

Vitamins

	Mungo Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.47μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.4% 0.4mg	43.3% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	13.6% 2.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	17.7% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	32.3% 0.42mg	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	79% 317μg	74.6% 298μg	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	0% 0mg	5.38% 4.84mg	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

	Mungo Beans	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	20.2% 202mg	26.6% 266mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	129% 1.17mg	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	139% 11mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	93% 391mg	46% 194mg	420mg per day for Men 19-50 years
Manganese	97% 2.24mg	55.8% 1.3mg	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	79.4% 556mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	42.4% 1441mg	49.7% 1690mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	8.8% 4.84μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.7mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	44.7% 4.9mg	31.5% 3.47mg	11mg per day for Men 19-50 years
Water	0.43% 16g	7.3% 270g	3700g per day for Men 19-50 years

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

• Raw Mungo Beans have 1.5 times more Vitamin B2 and 1.5 times more Vitamin B5 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Vitamin B1 and more Vitamin C than Raw Mungo Beans.
• Both Raw Mungo Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Raw Mungo Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Mungo Beans have 1.2 times more Copper, 2 times more Magnesium, 1.7 times more Manganese, 2.5 times more Selenium and 1.4 times more Zinc than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.3 times more Calcium and 17 times more Water than Raw Mungo Beans.
• Both Raw Mungo Beans and Boiled California Red Kidney Beans have similar amounts of Iron, Phosphorus and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Mungo Beans have 11.4 times more Omega 3 than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 1.4 times more Fiber than Raw Mungo Beans.
• Both Raw Mungo Beans and Boiled California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Mungo Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.