Comparing Nutrients in 7 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	8.5% 246kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	28% 36.4g	130g per day for Men 19-50 years
Sugars	NA	5.5% 4g	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	48.6% 18.5g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	32.4% 18g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	8.85% 0.12mg	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	36.7% 147μg	46.6% 187μg	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	2.65% 2.4mg	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	13% 131mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	30.6% 0.28mg	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	74% 5.9mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	35.5% 0.82mg	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	39% 272mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Mungo Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Boiled Mungo Beans:

• 7 ounces of Boiled California Red Kidney Beans have 1.8 times more Vitamin B6 than Boiled Mungo Beans.
• While 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Boiled Mungo Beans:

• 7 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 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 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 7 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 seven ounces.
• Both Boiled California Red Kidney Beans as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.