Comparing Nutrients in 7 ounces Boiled Red Kidney Beans VS Prepared Yellow Mustard

Macros Ratio

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

Macro Nutrients

	Boiled Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	8.7% 252kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	6.83% 6.63g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	21% 0.33g	46.4% 0.74g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	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	35% 45.2g	8.9% 11.6g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	NA	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	NA	% 0.93g	g per day for Men 19-50 years
Sucrose	NA	% 0.42g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	21% 7.94g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	13.3% 7.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	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	26.5% 0.32mg	29.3% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	10% 0.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	4.76% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	12.5% 125mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	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	73% 5.83mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	41% 0.95mg	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	40.3% 282mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	23.5% 800mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	121% 66.5μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	146% 2191mg	1500mg per day for Men 19-50 years
Zinc	19.3% 2.12mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.5% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Prepared Yellow Mustard per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Prepared Yellow Mustard:

• 7 ounces of Boiled Red Kidney Beans have 1.7 times more Vitamin B6, 18.6 times more Vitamin B9 and 6 times more Vitamin K than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 12 times more Vitamin E than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Prepared Yellow Mustard provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Red Kidney Beans have insufficient amounts of Vitamin E
• 7 ounces of Prepared Yellow Mustard have insufficient amounts of Vitamin B9 and Vitamin K
• Both Boiled Red Kidney Beans 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 Boiled Red Kidney Beans vs Prepared Yellow Mustard:

• 7 ounces of Boiled Red Kidney Beans have 3.3 times more Copper, 1.8 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.7 times more Zinc than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 2.3 times more Calcium, 27.9 times more Selenium, 552 times more Sodium and 1.3 times more Water than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Prepared Yellow Mustard contain similar levels of Magnesium and Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Red Kidney Beans have 2.1 times more Energy, 3.9 times more Carbohydrate, 1.9 times more Fiber and 2.3 times more Protein than Prepared Yellow Mustard.
• While 7 oz of Prepared Yellow Mustard contain 6.7 times more Fat, 2.2 times more Omega 3 and 3.4 times more Omega 6 than Boiled Red Kidney Beans.
• 7 ounces of Boiled Red Kidney Beans provide inadequate amounts of Omega 6