Comparing Nutrients in 500 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 500 calories

Boiled Mungo Beans

476g

Canned Kidney Beans

595g

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 500 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Protein Fat Carbs

Boiled Mungo Beans

28%

67%

Canned Kidney Beans

25%

69%

500 kcal ▼

Macro Nutrients

Boiled Mungo Beansvs Canned Kidney Beans

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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2.7%2.6g

Fat

3.7%3.57g

2.6 gvs3.57 g

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

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0.57%0.18g

Saturated Fat

2.62%0.84g

0.18 gvs0.84 g

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

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100%1.6g

Omega 3

30.5%0.49g

1.6 gvs0.49 g

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

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0.67%0.11g

Omega 6

3.7%0.63g

0.11 gvs0.63 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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67%87.3g

Carbohydrate

66.4%86.3g

87.3 gvs86.3 g

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

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13.2%9.57g

Sugars

15%11g

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

9.57 gvs11 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

%11g

NA gvs11 g

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

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80.2%30.5g

Fiber

67.4%25.6g

30.5 gvs25.6 g

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

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64%36g

Protein

55.5%31g

36 gvs31 g

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

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Vitamins

Boiled Mungo Beansvs Canned Kidney Beans

1.06%9.52μg

Vitamin A

RAE, retinol activity equivalents

9.52 μgvsNA μg

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

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59.5%0.71mg

Vitamin B1

57.5%0.69mg

Thiamine

0.71 mgvs0.69 mg

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

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27.5%0.36mg

Vitamin B2

23.4%0.3mg

Riboflavin

0.36 mgvs0.3 mg

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

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44.6%7.14mg

Vitamin B3

15.3%2.45mg

Niacin, nicotinic acid, niacinamide

7.14 mgvs2.45 mg

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

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41.2%2.06mg

Vitamin B5

16.4%0.82mg

Pantothenic acid

2.06 mgvs0.82 mg

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

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21.2%0.28mg

Vitamin B6

34%0.44mg

Pyridoxine

0.28 mgvs0.44 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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112%448μg

Vitamin B9

53.6%214μg

Folates and Folic Acid

448 μgvs214 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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5.3%4.76mg

Vitamin C

7.94%7.14mg

Ascorbic acid

4.76 mgvs7.14 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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4.76%0.71mg

Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

0.71 mgvs0.12 mg

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

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10.7%13μg

Vitamin K

20.3%24.4μg

Phytomenadione or phylloquinone

13 μgvs24.4 μg

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

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Minerals

Boiled Mungo Beansvs Canned Kidney Beans

25.2%252mg

Calcium

20.2%202mg

252 mgvs202 mg

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

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73.5%0.66mg

Copper

89.3%0.8mg

0.66 mgvs0.8 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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104%8.33mg

Iron

87%6.96mg

8.33 mgvs6.96 mg

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

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71.4%300mg

Magnesium

38.3%161mg

300 mgvs161 mg

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

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85.3%1.96mg

Manganese

43.5%1mg

1.96 mgvs1 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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106%743mg

Phosphorus

76.5%536mg

743 mgvs536 mg

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

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32.4%1100mg

Potassium

41.5%1411mg

1100 mgvs1411 mg

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

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21.6%12μg

Selenium

9.74%5.36μg

12 μgvs5.36 μg

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

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2.22%33.3mg

Sodium

117%1762mg

33.3 mgvs1762 mg

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

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36%3.95mg

Zinc

25%2.74mg

3.95 mgvs2.74 mg

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

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9.33%345g

Water

12.6%465g

345 gvs465 g

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

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Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.

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Comparing Nutrients in 500 calories Boiled Mungo BeansVS Canned Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Mungo Beans or Canned Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: