Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Prepared Yellow Mustard

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Prepared Yellow Mustard	22%	44%	34%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	5.54% 161kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	2.5% 1.83g	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% 0g	0.63% 0.46g	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	% 0g	% 0.93g	g per day for Men 19-50 years
Sucrose	% 3.67g	% 0.42g	g per day for Men 19-50 years
Fiber	22.5% 8.53g	21% 7.94g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.7% 0.14mg	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	11.4% 45.6μg	3.47% 14μg	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	1.76% 1.6mg	0.66% 0.6mg	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	0.26% 0.04mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.074% 2.98μg	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	31% 2.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	36.4% 0.84mg	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	30% 210mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	121% 66.5μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	4.2% 155g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Prepared Yellow Mustard per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Red Kidney Beans with Liquids versus 7 oz of Prepared Yellow Mustard to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Prepared Yellow Mustard:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.3 times more Vitamin B9 and 2.9 times more Vitamin K than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 1.7 times more Vitamin B1, 2 times more Vitamin B5 and 18 times more Vitamin E than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin E
• 7 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin K
• Both Canned Red Kidney Beans Solids and Liquids as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Prepared Yellow Mustard:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2 times more Copper and 1.7 times more Potassium than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 2.2 times more Calcium, 1.3 times more Iron, 1.6 times more Magnesium, 1.5 times more Manganese, 30.5 times more Selenium and 4.3 times more Sodium than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard contain similar levels of Phosphorus, Zinc and Water per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 1.4 times more Energy, 2.5 times more Carbohydrate, 2 times more Sugars and 1.4 times more Protein than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 9.3 times more Fat, 7.3 times more Omega 3 and 4.4 times more Omega 6 than Canned Red Kidney Beans Solids and Liquids.
• Both Canned Red Kidney Beans with Liquids and Prepared Yellow Mustard offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6