Comparing Nutrients in 7 ounces Mangos VS Canned Red Kidney Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Mangos	5%	5%	90%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Mangos	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	4.1% 119kcal	5.54% 161kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.57% 0.18g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	6.33% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	22.6% 29.4g	130g per day for Men 19-50 years
Sugars	37.4% 27g	5.06% 3.67g	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	13% 9.3g	0% 0g	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	% 4g	% 0g	g per day for Men 19-50 years
Sucrose	% 14g	% 3.67g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	22.5% 8.53g	38g per day for Men 19-50 years
Protein	2.9% 1.63g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Mangos	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	12% 107μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.63% 0.056mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	10.2% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.3% 1.33mg	6.13% 0.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	5.16% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.24mg	12.2% 0.16mg	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	21.3% 85.3μg	11.4% 45.6μg	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	80.3% 72.2mg	1.76% 1.6mg	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	12% 1.8mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.95% 8.33μg	6.8% 8.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mangos	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	2.2% 22mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	24.5% 0.22mg	32.4% 0.29mg	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	3.97% 0.32mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	5.44% 0.13mg	25% 0.58mg	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	3.97% 27.8mg	30% 210mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	15% 516mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	1.62% 0.18mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.48% 166g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Mangos VS Canned Red Kidney Beans with Liquids per 7 oz

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

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

• 7 ounces of Mangos have more Vitamin A, 1.4 times more Vitamin B3, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9, 45.5 times more Vitamin C and 45 times more Vitamin E than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 3.8 times more Vitamin B1 and 1.8 times more Vitamin B2 than Raw Mangos.
• Both Mangos and Canned Red Kidney Beans with Liquids provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Mangos as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Mangos vs Canned Red Kidney Beans with Liquids:

• 7 oz of Canned Red Kidney Beans Solids and Liquids contain 2.6 times more Calcium, 1.3 times more Copper, 7.8 times more Iron, 3 times more Magnesium, 4.6 times more Manganese, 7.6 times more Phosphorus, 1.5 times more Potassium, 1.8 times more Selenium, 256 times more Sodium and 6.9 times more Zinc than Raw Mangos.
• Both Mangos and Canned Red Kidney Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Mangos lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Mangos have 7.4 times more Sugars and more Fructose than Canned Red Kidney Beans with Liquids.
• While 7 oz of Canned Red Kidney Beans Solids and Liquids contain 1.4 times more Energy, 2.7 times more Fiber and 6.4 times more Protein than Raw Mangos.
• Both Mangos and Canned Red Kidney Beans with Liquids offer comparable quantities of Omega 3 and Carbohydrate per seven ounces.
• 7 ounces of Mangos provide inadequate amounts of Protein
• Both Raw Mangos as well as Canned Red Kidney Beans Solids and Liquids provide inadequate amounts of Omega 6 in seven ounces.