Comparing Nutrients in 5 ounces Sweetened Dried Mango VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sweetened Dried Mango	3%	3%	94%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sweetened Dried Mango	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	15.6% 452kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	1.72% 1.67g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.27% 0.41g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	14.3% 0.23g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.086g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	25% 32.3g	130g per day for Men 19-50 years
Sugars	130% 94g	0.63% 0.45g	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	8.95% 3.4g	24% 9.07g	38g per day for Men 19-50 years
Protein	6.2% 3.47g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Sweetened Dried Mango	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.32% 0.088mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.27% 0.12mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.4% 0.47mg	13% 0.17mg	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	24% 96μg	46% 184μg	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	66.6% 60mg	1.9% 1.7mg	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	38% 5.7mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.6% 18.7μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sweetened Dried Mango	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	0% 0mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	47.2% 0.43mg	34% 0.31mg	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	4.08% 0.33mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	6.75% 28.3mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	616% 14mg	26.5% 0.61mg	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	10% 71mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	11.6% 395mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.98μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	15.3% 230mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	3.87% 0.43mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.64% 23.5g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Sweetened Dried Mango vs Boiled Kidney Beans:

• Sweetened Dried Mango has more Vitamin A, 1.5 times more Vitamin B2, 3.5 times more Vitamin B3, 2.8 times more Vitamin B6, 35.3 times more Vitamin C, 134 times more Vitamin E and 1.6 times more Vitamin K than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.6 times more Vitamin B1 and 1.9 times more Vitamin B9 than Sweetened Dried Mango.
• Both Sweetened Dried Mango as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Sweetened Dried Mango vs Boiled Kidney Beans:

• Sweetened Dried Mango has 1.4 times more Copper, 23.3 times more Manganese, 1.9 times more Selenium and 162 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain more Calcium, 9.7 times more Iron, 2.1 times more Magnesium, 2.8 times more Phosphorus, 1.5 times more Potassium, 3.3 times more Zinc and 4 times more Water than Sweetened Dried Mango.

Comparison of macro-nutrients per 5 ounces:

• Sweetened Dried Mango has 2.5 times more Energy, 2.4 times more Fat, 3.4 times more Carbohydrate and 207.1 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.7 times more Fiber and 3.5 times more Protein than Sweetened Dried Mango.
• Both Sweetened Dried Mango and Boiled All Types Kidney Beans have similar amounts of Omega 3 per 5 oz.
• Both Sweetened Dried Mango as well as Boiled All Types Kidney Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.