Comparing Nutrients in 5 ounces Canned Red Kidney Beans with Liquids VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	3.96% 115kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.53% 0.51g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	4.5% 0.072g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.69% 0.12g	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	16% 21g	20% 26g	130g per day for Men 19-50 years
Sugars	3.6% 2.62g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.62g	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	24% 9.07g	38g per day for Men 19-50 years
Protein	13.2% 7.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	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	12.5% 0.15mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.38% 0.7mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.7% 0.18mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	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	8.15% 32.6μg	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	1.26% 1.13mg	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	0.19% 0.028mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.84% 5.8μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	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	22% 1.77mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	10% 42.5mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	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	21.5% 150mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	11% 369mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	24% 363mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8% 0.88mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3% 111g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Mungo Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Red Kidney Beans with Liquids 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 Canned Red Kidney Beans with Liquids vs Boiled Mungo Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Vitamin B6 and 1.5 times more Vitamin K than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.4 times more Vitamin B1, 3 times more Vitamin B3, 3.3 times more Vitamin B5 and 4.1 times more Vitamin B9 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Mungo Beans provide similar amounts of Vitamin B2 per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

Comparing minerals per 5 ounces for Canned Red Kidney Beans with Liquids vs Boiled Mungo Beans:

• 5 ounces of Canned Red Kidney Beans with Liquids have 36.6 times more Sodium than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.8 times more Calcium, 1.4 times more Iron, 2.1 times more Magnesium, 1.4 times more Manganese, 1.5 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Zinc than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Mungo Beans contain similar levels of Copper and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Mungo Beans contain 1.3 times more Energy, 6.6 times more Omega 3, 1.5 times more Fiber and 1.4 times more Protein than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Boiled Mungo Beans offer comparable quantities of Carbohydrate and Sugars per five ounces.
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in five ounces.