Comparing Nutrients in 7 ounces Red Kidney Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	23% 669kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	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	94% 122g	28% 36.4g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	80% 44.7g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	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	101% 1.2mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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	2.78% 0.42mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	16.5% 165mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	30.6% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	115% 806mg	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	3.9% 144g	3700g per day for Men 19-50 years

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

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

• 7 ounces of Red Kidney Beans have 4.1 times more Vitamin B1, 2.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.8 times more Vitamin B5, 6.8 times more Vitamin B6, 4.2 times more Vitamin B9, 4.5 times more Vitamin C and 2.1 times more Vitamin K than Boiled Mungo Beans.
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin C
• Both Raw Red Kidney Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Red Kidney Beans have 1.6 times more Calcium, 5 times more Copper, 3.8 times more Iron, 2.2 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus, 5.9 times more Potassium, 1.3 times more Selenium and 3.4 times more Zinc than Boiled Mungo Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 3.2 times more Energy, 3.3 times more Carbohydrate, 2.4 times more Fiber and 3 times more Protein than Boiled Mungo Beans.
• Both Red Kidney Beans and Boiled Mungo Beans offer comparable quantities of Omega 3 and Sugars per seven ounces.
• Both Raw Red Kidney Beans as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.