Comparing Nutrients in 7 ounces Royal Red Kidney Beans VS Mangos

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Mangos	5%	5%	90%

Macro Nutrients

	Royal Red Kidney Beans	Mangos	Recommended Dietary Allowance
Energy	22.5% 653kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	0.92% 0.89g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	19% 0.3g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	0.22% 0.038g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	23% 29.7g	130g per day for Men 19-50 years
Sugars	NA	37.4% 27g	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	13% 9.3g	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	% 4g	g per day for Men 19-50 years
Sucrose	NA	% 14g	g per day for Men 19-50 years
Fiber	130% 49.4g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	89.8% 50.3g	2.9% 1.63g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Mangos	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	4.63% 0.056mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36.6% 0.48mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.18mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.4% 0.79mg	18% 0.24mg	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% 780μg	21.3% 85.3μg	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	80.3% 72.2mg	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	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Mangos	Recommended Dietary Allowance
Calcium	26% 260mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	220% 2mg	24.5% 0.22mg	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	216% 17.3mg	3.97% 0.32mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	5.44% 0.13mg	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	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	78.6% 2671mg	9.8% 333mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	48% 5.28mg	1.62% 0.18mg	11mg per day for Men 19-50 years
Water	0.64% 23.6g	4.48% 166g	3700g per day for Men 19-50 years

Nutrient Comparison: Royal Red Kidney Beans VS Mangos per 7 oz

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

Lets compare vitamin content per 7 ounces of Royal Red Kidney Beans vs Mangos:

• 7 ounces of Royal Red Kidney Beans have 13.9 times more Vitamin B1, 6.3 times more Vitamin B2, 3.1 times more Vitamin B3, 4 times more Vitamin B5, 3.3 times more Vitamin B6 and 9.1 times more Vitamin B9 than Mangos.
• While 7 oz of Raw Mangos contain more Vitamin A and 8.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• 7 ounces of Royal Red Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Royal Red Kidney Beans as well as Raw Mangos have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Royal Red Kidney Beans vs Mangos:

• 7 ounces of Royal Red Kidney Beans have 11.9 times more Calcium, 9 times more Copper, 54.4 times more Iron, 13.8 times more Magnesium, 17.6 times more Manganese, 29 times more Phosphorus, 8 times more Potassium, 5.3 times more Selenium and 29.6 times more Zinc than Mangos.
• While 7 oz of Raw Mangos contain 7 times more Water than Raw Royal Red Kidney Beans.
• 7 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Royal Red Kidney Beans have 5.5 times more Energy, 3 times more Omega 3, 3.9 times more Carbohydrate, 15.6 times more Fiber and 30.9 times more Protein than Mangos.
• 7 ounces of Mangos provide inadequate amounts of Protein
• Both Raw Royal Red Kidney Beans as well as Raw Mangos provide inadequate amounts of Omega 6 in seven ounces.