Comparing Nutrients in 100 grams Boiled Kidney Beans VS Prepared Yellow Mustard

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Energy	4.38% 127kcal	2.07% 60kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	3.44% 3.34g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	23.4% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	2.14% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17.5% 23g	4.5% 5.83g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	1.27% 0.92g	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	0.32% 0.23g	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	% 0.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	17% 6.4g	10.5% 4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	6.68% 3.74g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.4% 0.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.53% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	5.4% 0.07mg	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	32.5% 130μg	1.75% 7μg	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	1.33% 1.2mg	0.33% 0.3mg	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	0.2% 0.03mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Prepared Yellow Mustard	Recommended Dietary Allowance
Calcium	3.5% 35mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.038% 1.5μg	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	27.8% 2.22mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	18.3% 0.42mg	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	19.7% 138mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	12% 405mg	4.47% 152mg	3400mg per day for Men 19-50 years
Selenium	2% 1.1μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	73.6% 1104mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	1.8% 67g	2.26% 83.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Kidney Beans vs Prepared Yellow Mustard:

• Boiled All Types Kidney Beans have 1.7 times more Vitamin B6, 18.6 times more Vitamin B9, 4 times more Vitamin C and 6 times more Vitamin K than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 12 times more Vitamin E than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Prepared Yellow Mustard have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 g.
• Both Boiled All Types Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Kidney Beans vs Prepared Yellow Mustard:

• Boiled All Types Kidney Beans have 2.9 times more Copper, 1.4 times more Iron, 1.3 times more Phosphorus, 2.7 times more Potassium and 1.6 times more Zinc than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 1.8 times more Calcium, 30.5 times more Selenium, 1104 times more Sodium and 1.3 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Prepared Yellow Mustard have similar amounts of Magnesium and Manganese per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled All Types Kidney Beans have 2.1 times more Energy, 3.9 times more Carbohydrate, 1.6 times more Fiber and 2.3 times more Protein than Prepared Yellow Mustard.
• While Prepared Yellow Mustard contains 6.7 times more Fat, 2.2 times more Omega 3, 3.4 times more Omega 6 and 2.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Prepared Yellow Mustard have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.