Comparing Nutrients in 500 calories Mungo BeansVS California Red Kidney Beans

Weight per 500 calories

Mungo Beans

147g

California Red Kidney Beans

152g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 500 calories - Mungo Beans or California Red Kidney Beans?

Macros Ratio

Protein Fat Carbs

Mungo Beans

29%

67%

California Red Kidney Beans

29%

70%

500 kcal ▼

Macro Nutrients

Mungo Beansvs California Red 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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2.48%2.4g

Fat

0.39%0.38g

2.4 gvs0.38 g

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

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0.52%0.17g

Saturated Fat

0.17%0.055g

0.17 gvs0.055 g

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

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92%1.46g

Omega 3

7.95%0.13g

1.46 gvs0.13 g

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

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0.62%0.11g

Omega 6

0.48%0.082g

0.11 gvs0.082 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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66.5%86.5g

Carbohydrate

69.7%91g

86.5 gvs91 g

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

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Sugars

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

NA gvsNA g

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

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Fructose

≤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 gvsNA g

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

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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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70.6%27g

Fiber

99%37.7g

27 gvs37.7 g

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

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66%37g

Protein

66%37g

37 gvs37 g

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

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Vitamins

Mungo Beansvs California Red Kidney Beans

0.16%1.47μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

1.47 μgvs0 μg

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

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33.4%0.4mg

Vitamin B1

66.8%0.8mg

Thiamine

0.4 mgvs0.8 mg

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

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28.6%0.37mg

Vitamin B2

25.5%0.33mg

Riboflavin

0.37 mgvs0.33 mg

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

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13.3%2.12mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

2.12 mgvs3.12 mg

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

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26.6%1.33mg

Vitamin B5

23.6%1.2mg

Pantothenic acid

1.33 mgvs1.2 mg

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

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31.7%0.41mg

Vitamin B6

46.3%0.6mg

Pyridoxine

0.41 mgvs0.6 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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79%317μg

Vitamin B9

149%597μg

Folates and Folic Acid

317 μgvs597 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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0%0mg

Vitamin C

7.58%6.8mg

Ascorbic acid

0 mgvs6.8 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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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

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

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

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

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Minerals

Mungo Beansvs California Red Kidney Beans

20.2%202mg

Calcium

29.5%295mg

202 mgvs295 mg

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

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160%1.44mg

Copper

185%1.67mg

1.44 mgvs1.67 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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139%11mg

Iron

177%14mg

11 mgvs14 mg

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

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93%391mg

Magnesium

57.7%242mg

391 mgvs242 mg

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

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97%2.24mg

Manganese

66%1.5mg

2.24 mgvs1.5 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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79.4%556mg

Phosphorus

87.7%614mg

556 mgvs614 mg

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

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42.4%1441mg

Potassium

66.4%2258mg

1441 mgvs2258 mg

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

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22%12μg

Selenium

8.8%4.85μg

12 μgvs4.85 μg

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

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3.7%55.7mg

Sodium

1.1%16.7mg

55.7 mgvs16.7 mg

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

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44.7%4.9mg

Zinc

35%3.86mg

4.9 mgvs3.86 mg

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

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0.43%16g

Water

0.48%18g

16 gvs18 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 Mungo Beans vs California Red Kidney Beans:

Raw California Red Kidney Beans contain 2 times more Vitamin B1, 1.5 times more Vitamin B3, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Raw Mungo Beans.
Both Raw Mungo Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B2 and Vitamin B5 per 500 kcal.
Both Raw Mungo Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mungo Beans vs California Red Kidney Beans:

Raw Mungo Beans have 1.6 times more Magnesium, 1.5 times more Manganese, 2.5 times more Selenium and 1.3 times more Zinc than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.5 times more Calcium, 1.3 times more Iron and 1.6 times more Potassium than Raw Mungo Beans.
Both Raw Mungo Beans and Raw California Red Kidney Beans have similar amounts of Copper and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Mungo Beans have 11.5 times more Omega 3 than Raw California Red Kidney Beans.
While Raw California Red Kidney Beans contain 1.4 times more Fiber than Raw Mungo Beans.
Both Raw Mungo Beans and Raw California Red Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Raw Mungo Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mungo BeansVS Boiled Mungo BeansCalifornia Red Kidney BeansVS Boiled Mungo BeansMungo BeansVS Boiled California Red Kidney BeansCalifornia Red Kidney BeansVS Boiled California Red Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Mungo BeansVS California Red Kidney Beans

Weight per 500 calories

Which food has more nutrients per 500 calories - Mungo Beans or California Red Kidney Beans?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: