Comparing Nutrients in 5 ounces Prepared Yellow Mustard VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	2.93% 85kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	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	6.36% 8.26g	25% 32.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	0.45% 0.33g	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	% 0.67g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	15% 5.67g	24% 9.07g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.32% 0.082mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	5.12% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.24% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	2.5% 9.92μg	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	0.47% 0.43mg	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	3.4% 0.51mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	9.92% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	34% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.053% 2.13μg	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	28.5% 2.3mg	39.3% 3.15mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	22% 153mg	28% 196mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	17% 574mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	2.83% 1.56μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.56% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Prepared Yellow Mustard vs Boiled Kidney Beans:

• Prepared Yellow Mustard has 1.2 times more Vitamin B2 and 12 times more Vitamin E than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.7 times more Vitamin B6, 18.6 times more Vitamin B9, 4 times more Vitamin C and 6 times more Vitamin K than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled All Types Kidney Beans have similar amounts of Vitamin B1, Vitamin B3 and Vitamin B5 per 5 oz.
• Both Prepared Yellow Mustard as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Prepared Yellow Mustard vs Boiled Kidney Beans:

• Prepared Yellow Mustard has 1.8 times more Calcium, 30.5 times more Selenium, 1104 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.9 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled All Types Kidney Beans have similar amounts of Magnesium and Manganese per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared Yellow Mustard has 6.7 times more Fat, 2.2 times more Omega 3, 3.4 times more Omega 6 and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.1 times more Energy, 3.9 times more Carbohydrate, 1.6 times more Fiber and 2.3 times more Protein than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard as well as Boiled All Types Kidney Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.