Comparing Nutrients in 100 grams Boiled Red Kidney Beans VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Red Kidney Beans	27%	3%	70%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Boiled Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	4.38% 127kcal	3.62% 105kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.14% 0.024g	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	14% 18.3g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	2.77% 2g	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	19.5% 7.4g	17% 6.4g	38g per day for Men 19-50 years
Protein	15.5% 8.67g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Boiled Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	12.5% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.46% 0.058mg	5.77% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	9.38% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.4% 0.22mg	8.66% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.23% 0.12mg	4.46% 0.058mg	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	23.5% 94μg	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	1.1% 1mg	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	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7% 8.4μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Red Kidney Beans	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	2.8% 28mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	15.4% 0.14mg	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	36.8% 2.94mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	15% 63mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	18% 0.41mg	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	20.3% 142mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	12% 403mg	6.8% 231mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	4.55% 2.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	9.73% 1.07mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	1.8% 67g	1.96% 72.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Red Kidney Beans VS Boiled Mungo Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Red Kidney Beans versus 100 g of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Red Kidney Beans vs Boiled Mungo Beans:

• 100 grams of Boiled Red Kidney Beans have 2.1 times more Vitamin B6, 1.4 times more Vitamin B9 and 3.1 times more Vitamin K than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 1.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans provide similar amounts of Vitamin B1 per 100 grams.
• Both Boiled Red Kidney Beans as well as Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 grams.

Comparing minerals per 100 grams for Boiled Red Kidney Beans vs Boiled Mungo Beans:

• 100 grams of Boiled Red Kidney Beans have 1.7 times more Copper, 1.7 times more Iron, 1.7 times more Potassium and 1.3 times more Zinc than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 1.9 times more Calcium, 1.4 times more Magnesium and 2.1 times more Selenium than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans contain similar levels of Manganese and Phosphorus per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Red Kidney Beans have 1.2 times more Energy and 1.2 times more Carbohydrate than Boiled Mungo Beans.
• While 100 g of Boiled Mungo Beans contain 2 times more Omega 3 and 6.3 times more Sugars than Boiled Red Kidney Beans.
• Both Boiled Red Kidney Beans and Boiled Mungo Beans offer comparable quantities of Fiber and Protein per 100 grams.
• Both Boiled Red Kidney Beans as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in 100 grams.