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Comparing Nutrients in 7 ounces California Red Kidney BeansVS Mangos

Macros Ratio

Protein Fat Carbs

California Red Kidney Beans
29%
1%
70%
Mangos
5%
5%
90%
7 oz ▼

Macro Nutrients

22.6%655kcal
Energy
4.1%119kcal
655 kcalvs119 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
0.51%0.5g
Fat
0.78%0.75g
0.5 gvs0.75 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
0.22%0.071g
Saturated Fat
0.57%0.18g
0.071 gvs0.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
10.4%0.17g
Omega 3
6.33%0.1g
0.17 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

Find Legumes rich in Omega 3
0.63%0.11g
Omega 6
0.22%0.038g
0.11 gvs0.038 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Legumes rich in Cholesterol
91%119g
Carbohydrate
23%29.7g
119 gvs29.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
37.4%27g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs27 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
13%9.3g
≤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]
NA gvs9.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%4g
NA gvs4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
%14g
NA gvs14 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
130%49.4g
Fiber
8.36%3.18g
49.4 gvs3.18 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
86.4%48.4g
Protein
2.9%1.63g
48.4 gvs1.63 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
12%107μg
RAE, retinol activity equivalents
0 μgvs107 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
87.5%1.05mg
Vitamin B1
4.63%0.056mg
Thiamine
1.05 mgvs0.056 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
33.4%0.43mg
Vitamin B2
5.8%0.075mg
Riboflavin
0.43 mgvs0.075 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
25.5%4.1mg
Vitamin B3
8.3%1.33mg
Niacin, nicotinic acid, niacinamide
4.1 mgvs1.33 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
31%1.55mg
Vitamin B5
7.8%0.39mg
Pantothenic acid
1.55 mgvs0.39 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
60.6%0.79mg
Vitamin B6
18%0.24mg
Pyridoxine
0.79 mgvs0.24 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
195%782μg
Vitamin B9
21.3%85.3μg
Folates and Folic Acid
782 μgvs85.3 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
9.92%8.93mg
Vitamin C
80.3%72.2mg
Ascorbic acid
8.93 mgvs72.2 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Legumes rich in Vitamin C
0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Legumes rich in Vitamin D Buy Vegan Vitamin D
NA
Vitamin E
12%1.8mg
Tocopherols and Tocotrienols
NA mgvs1.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
6.95%8.33μg
Phytomenadione or phylloquinone
NA μgvs8.33 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

38.7%387mg
Calcium
2.2%22mg
387 mgvs22 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

Find Legumes rich in Calcium
243%2.2mg
Copper
24.5%0.22mg
2.2 mgvs0.22 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
232%18.6mg
Iron
3.97%0.32mg
18.6 mgvs0.32 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

Find Legumes rich in Iron
75.6%318mg
Magnesium
4.72%20mg
318 mgvs20 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
86.3%2mg
Manganese
5.44%0.13mg
2 mgvs0.13 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
115%804mg
Phosphorus
3.97%27.8mg
804 mgvs27.8 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
87%2957mg
Potassium
9.8%333mg
2957 mgvs333 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
11.5%6.35μg
Selenium
2.16%1.2μg
6.35 μgvs1.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.46%22mg
Sodium
0.13%2mg
22 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
46%5.06mg
Zinc
1.62%0.18mg
5.06 mgvs0.18 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.63%23.3g
Water
4.48%166g
23.3 gvs166 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of California Red Kidney Beans vs Mangos:
Comparing minerals per 7 ounces for California Red Kidney Beans vs Mangos:
Comparison of macro-nutrients per 7 ounces:



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