Comparing Nutrients in 300 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 300 calories

Boiled Mungo Beans

286g

Canned Kidney Beans

357g

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 300 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Canned Kidney Beans

25%

69%

300 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Canned Kidney Beans

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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1.62%1.57g

Fat

2.2%2.14g

1.57 gvs2.14 g

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

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0.34%0.11g

Saturated Fat

1.57%0.5g

0.11 gvs0.5 g

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

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60%0.96g

Omega 3

18.3%0.29g

0.96 gvs0.29 g

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

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0.4%0.069g

Omega 6

2.23%0.38g

0.069 gvs0.38 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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40.3%52.4g

Carbohydrate

40%51.8g

52.4 gvs51.8 g

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

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7.92%5.74g

Sugars

9.1%6.6g

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

5.74 gvs6.6 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

%6.6g

NA gvs6.6 g

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

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48%18.3g

Fiber

40.4%15.4g

18.3 gvs15.4 g

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

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38.5%21.5g

Protein

33.3%18.6g

21.5 gvs18.6 g

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

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Vitamins

Boiled Mungo Beansvs Canned Kidney Beans

0.63%5.7μg

Vitamin A

RAE, retinol activity equivalents

5.7 μgvsNA μg

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

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35.7%0.43mg

Vitamin B1

34.5%0.41mg

Thiamine

0.43 mgvs0.41 mg

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

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16.5%0.21mg

Vitamin B2

14%0.18mg

Riboflavin

0.21 mgvs0.18 mg

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

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26.8%4.3mg

Vitamin B3

9.17%1.47mg

Niacin, nicotinic acid, niacinamide

4.3 mgvs1.47 mg

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

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24.7%1.24mg

Vitamin B5

9.86%0.49mg

Pantothenic acid

1.24 mgvs0.49 mg

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

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12.7%0.17mg

Vitamin B6

20.3%0.26mg

Pyridoxine

0.17 mgvs0.26 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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67%269μg

Vitamin B9

32%129μg

Folates and Folic Acid

269 μgvs129 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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3.17%2.86mg

Vitamin C

4.76%4.3mg

Ascorbic acid

2.86 mgvs4.3 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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2.86%0.43mg

Vitamin E

0.48%0.071mg

Tocopherols and Tocotrienols

0.43 mgvs0.071 mg

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

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6.43%7.7μg

Vitamin K

12.2%14.6μg

Phytomenadione or phylloquinone

7.7 μgvs14.6 μg

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

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Minerals

Boiled Mungo Beansvs Canned Kidney Beans

15%151mg

Calcium

12%121mg

151 mgvs121 mg

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

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44%0.4mg

Copper

53.6%0.48mg

0.4 mgvs0.48 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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62.5%5mg

Iron

52.2%4.18mg

5 mgvs4.18 mg

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

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43%180mg

Magnesium

23%96mg

180 mgvs96 mg

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

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51%1.18mg

Manganese

26%0.6mg

1.18 mgvs0.6 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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63.7%446mg

Phosphorus

46%321mg

446 mgvs321 mg

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

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19.4%660mg

Potassium

25%846mg

660 mgvs846 mg

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

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13%7.14μg

Selenium

5.84%3.2μg

7.14 μgvs3.2 μg

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

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1.33%20mg

Sodium

70.5%1057mg

20 mgvs1057 mg

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

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21.6%2.37mg

Zinc

15%1.64mg

2.37 mgvs1.64 mg

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

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5.6%207g

Water

7.53%279g

207 gvs279 g

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

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Lets compare vitamin content per 300 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 300 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 300 kcal.

Comparing minerals per 300 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 300 kcal.

Comparison of macro-nutrients per 300 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 300 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 300 kcal.

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Comparing Nutrients in 300 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 300 calories

Which food has more nutrients per 300 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: