Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	3.93% 2.85g	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	34.7% 13g	24% 9.07g	38g per day for Men 19-50 years
Protein	23% 13g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	6.32% 0.082mg	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	26.2% 105μg	33.3% 133μg	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	1.9% 1.7mg	1.57% 1.4mg	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	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	9.36% 94mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	22% 0.2mg	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	53% 4.22mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	25.4% 0.58mg	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	27.7% 194mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Mungo Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Boiled Mungo Beans:

• 5 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B6 than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 2.8 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B9 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Mungo Beans provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Boiled Mungo Beans:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Calcium, 2.1 times more Copper, 1.7 times more Iron and 1.8 times more Potassium than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.3 times more Magnesium, 1.3 times more Manganese and 2.1 times more Selenium than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Mungo Beans contain similar levels of Phosphorus and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 1.2 times more Carbohydrate, 1.5 times more Fiber and 1.2 times more Protein than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 10.5 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Mungo Beans offer comparable quantities of Energy per five ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in five ounces.