Comparing Nutrients in 100 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 100 calories

Boiled Mungo Beans

95g

Canned Kidney Beans

119g

Boiled Mungo Beans have 1.3 times more energy per 100g than Canned Kidney Beans. It has average energy density when compared to other foods. Canned All Types Kidney Beans having average energy density.

Which food has more nutrients per 100 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Canned Kidney Beans

25%

69%

100 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Canned Kidney Beans

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.54%0.52g

Fat

0.74%0.71g

0.52 gvs0.71 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.11%0.036g

Saturated Fat

0.52%0.17g

0.036 gvs0.17 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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20%0.32g

Omega 3

6.1%0.098g

0.32 gvs0.098 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.13%0.023g

Omega 6

0.74%0.13g

0.023 gvs0.13 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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13.4%17.5g

Carbohydrate

13.3%17.3g

17.5 gvs17.3 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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2.64%1.9g

Sugars

3.04%2.2g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.9 gvs2.2 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

0%0g

≤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]

NA gvs0 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%0g

NA gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

%2.2g

NA gvs2.2 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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16%6.1g

Fiber

13.5%5.1g

6.1 gvs5.1 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13%7.2g

Protein

11%6.2g

7.2 gvs6.2 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Mungo Beansvs Canned Kidney Beans

0.21%1.9μg

Vitamin A

RAE, retinol activity equivalents

1.9 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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12%0.14mg

Vitamin B1

11.5%0.14mg

Thiamine

0.14 mgvs0.14 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.5%0.071mg

Vitamin B2

4.67%0.061mg

Riboflavin

0.071 mgvs0.061 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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8.93%1.43mg

Vitamin B3

3.06%0.49mg

Niacin, nicotinic acid, niacinamide

1.43 mgvs0.49 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.25%0.41mg

Vitamin B5

3.3%0.16mg

Pantothenic acid

0.41 mgvs0.16 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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4.25%0.055mg

Vitamin B6

6.78%0.088mg

Pyridoxine

0.055 mgvs0.088 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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22.4%89.5μg

Vitamin B9

10.7%43μg

Folates and Folic Acid

89.5 μgvs43 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.06%0.95mg

Vitamin C

1.6%1.43mg

Ascorbic acid

0.95 mgvs1.43 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.95%0.14mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.14 mgvs0.024 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.14%2.57μg

Vitamin K

4.07%4.9μg

Phytomenadione or phylloquinone

2.57 μgvs4.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Mungo Beansvs Canned Kidney Beans

5.05%50.5mg

Calcium

4.05%40.5mg

50.5 mgvs40.5 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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14.7%0.13mg

Copper

18%0.16mg

0.13 mgvs0.16 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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21%1.67mg

Iron

17.4%1.4mg

1.67 mgvs1.4 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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14.3%60mg

Magnesium

7.65%32mg

60 mgvs32 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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17%0.39mg

Manganese

8.7%0.2mg

0.39 mgvs0.2 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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21.2%149mg

Phosphorus

15.3%107mg

149 mgvs107 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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6.47%220mg

Potassium

8.3%282mg

220 mgvs282 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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4.33%2.4μg

Selenium

1.95%1.07μg

2.4 μgvs1.07 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.44%6.67mg

Sodium

23.5%352mg

6.67 mgvs352 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.2%0.79mg

Zinc

4.98%0.55mg

0.79 mgvs0.55 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.87%69g

Water

2.5%93g

69 gvs93 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Boiled Mungo Beans vs Canned Kidney Beans:

Boiled Mungo Beans have 2.9 times more Vitamin B3, 2.5 times more Vitamin B5 and 2.1 times more Vitamin B9 than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.6 times more Vitamin B6, 1.5 times more Vitamin C and 1.9 times more Vitamin K than Boiled Mungo Beans.
Both Boiled Mungo Beans and Canned All Types Kidney Beans have similar amounts of Vitamin B1 and Vitamin B2 per 100 kcal.
Both Boiled Mungo Beans as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 100 kcal.

Comparing minerals per 100 calories for Boiled Mungo Beans vs Canned Kidney Beans:

Boiled Mungo Beans have 1.2 times more Calcium, 1.9 times more Magnesium, 2 times more Manganese, 1.4 times more Phosphorus, 2.2 times more Selenium and 1.4 times more Zinc than Canned All Types Kidney Beans.
While Canned All Types Kidney Beans contain 1.3 times more Potassium, 52.9 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
Both Boiled Mungo Beans and Canned All Types Kidney Beans have similar amounts of Copper and Iron per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Boiled Mungo Beans have 3.3 times more Omega 3 than Canned All Types Kidney Beans.
Both Boiled Mungo Beans and Canned All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Sugars, Fiber and Protein per 100 kcal.
Both Boiled Mungo Beans as well as Canned All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

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Compare Foods

Comparing Nutrients in 100 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 100 calories

Which food has more nutrients per 100 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: