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

Macros Ratio

	Protein	Fat	Carbs
Prepared Yellow Mustard	22%	44%	34%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	2.93% 85kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.73g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.95% 0.3g	0.062% 0.02g	32g per day for Men 19-50 years
Omega 3	33% 0.53g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.03% 0.51g	0.17% 0.028g	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	24.4% 31.8g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	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	34.7% 13g	38g per day for Men 19-50 years
Protein	9.47% 5.3g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Prepared Yellow Mustard	Boiled California Red 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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	6.76% 0.088mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	4.8% 0.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	11.3% 0.15mg	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	26.2% 105μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.65% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Yellow Mustard	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	8.93% 89.3mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	11.7% 0.1mg	45.5% 0.41mg	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	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	16% 68mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	19.6% 0.45mg	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	27.7% 194mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	17.5% 594mg	3400mg per day for Men 19-50 years
Selenium	86.3% 47.5μg	3.1% 1.7μg	55μg per day for Men 19-50 years
Sodium	104% 1565mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	3.2% 119g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared Yellow Mustard VS Boiled California Red Kidney Beans per 5 oz

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

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

• 5 ounces of Prepared Yellow Mustard have 1.4 times more Vitamin B1 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 1.5 times more Vitamin B6 and 10.6 times more Vitamin B9 than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per five ounces.
• 5 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9
• Both Prepared Yellow Mustard as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

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

• 5 ounces of Prepared Yellow Mustard have 1.3 times more Manganese, 27.9 times more Selenium, 276 times more Sodium and 1.3 times more Water than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 3.9 times more Copper, 1.9 times more Iron, 1.3 times more Phosphorus, 2.8 times more Potassium and 1.3 times more Zinc than Prepared Yellow Mustard.
• Both Prepared Yellow Mustard and Boiled California Red Kidney Beans contain similar levels of Calcium and Magnesium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared Yellow Mustard have 37.1 times more Fat, 11.7 times more Omega 3 and 18.2 times more Omega 6 than Boiled California Red Kidney Beans.
• While 5 oz of Boiled California Red Kidney Beans contain 2.1 times more Energy, 3.8 times more Carbohydrate, 2.3 times more Fiber and 2.4 times more Protein than Prepared Yellow Mustard.
• 5 ounces of Boiled California Red Kidney Beans provide inadequate amounts of Omega 6