Comparing Nutrients in 100 calories Mungo BeansVS Boiled Kidney Beans

Weight per 100 calories

Mungo Beans

29.3g

Boiled Kidney Beans

78.7g

Mungo Beans have 2.7 times more energy per 100g than Boiled Kidney Beans. It has high energy density when compared to other foods. Boiled All Types Kidney Beans having average energy density.

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

Macros Ratio

Protein Fat Carbs

Mungo Beans

29%

67%

Boiled Kidney Beans

27%

70%

100 kcal ▼

Macro Nutrients

Mungo Beansvs Boiled 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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0.5%0.48g

Fat

0.41%0.39g

0.48 gvs0.39 g

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

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0.1%0.033g

Saturated Fat

0.18%0.057g

0.033 gvs0.057 g

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

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18.3%0.29g

Omega 3

8.37%0.13g

0.29 gvs0.13 g

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

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0.12%0.021g

Omega 6

0.5%0.085g

0.021 gvs0.085 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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13.3%17.3g

Carbohydrate

14%18g

17.3 gvs18 g

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

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Sugars

0.35%0.25g

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

NA gvs0.25 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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14%5.37g

Fiber

13.3%5.04g

5.37 gvs5.04 g

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

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13.2%7.4g

Protein

12%6.83g

7.4 gvs6.83 g

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

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Vitamins

Mungo Beansvs Boiled Kidney Beans

0.033%0.29μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0.29 μgvs0 μg

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

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6.67%0.08mg

Vitamin B1

10.5%0.13mg

Thiamine

0.08 mgvs0.13 mg

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

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5.73%0.074mg

Vitamin B2

3.5%0.046mg

Riboflavin

0.074 mgvs0.046 mg

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

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2.65%0.42mg

Vitamin B3

2.84%0.46mg

Niacin, nicotinic acid, niacinamide

0.42 mgvs0.46 mg

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

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5.3%0.27mg

Vitamin B5

3.46%0.17mg

Pantothenic acid

0.27 mgvs0.17 mg

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

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6.34%0.082mg

Vitamin B6

7.27%0.094mg

Pyridoxine

0.082 mgvs0.094 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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16%63.3μg

Vitamin B9

25.6%102μg

Folates and Folic Acid

63.3 μgvs102 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

1.05%0.94mg

Ascorbic acid

0 mgvs0.94 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

0.16%0.024mg

Tocopherols and Tocotrienols

NA mgvs0.024 mg

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

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Vitamin K

5.5%6.6μg

Phytomenadione or phylloquinone

NA μgvs6.6 μg

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

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Minerals

Mungo Beansvs Boiled Kidney Beans

4.05%40.5mg

Calcium

2.76%27.6mg

40.5 mgvs27.6 mg

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

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32%0.29mg

Copper

19%0.17mg

0.29 mgvs0.17 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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27.7%2.2mg

Iron

22%1.75mg

2.2 mgvs1.75 mg

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

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18.6%78.3mg

Magnesium

7.87%33mg

78.3 mgvs33 mg

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

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19.5%0.45mg

Manganese

14.7%0.34mg

0.45 mgvs0.34 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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16%111mg

Phosphorus

15.5%109mg

111 mgvs109 mg

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

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8.48%288mg

Potassium

9.38%319mg

288 mgvs319 mg

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

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4.37%2.4μg

Selenium

1.57%0.87μg

2.4 μgvs0.87 μg

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

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0.74%11mg

Sodium

0.052%0.79mg

11 mgvs0.79 mg

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

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8.93%0.98mg

Zinc

7.16%0.79mg

0.98 mgvs0.79 mg

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

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0.086%3.17g

Water

1.42%52.7g

3.17 gvs52.7 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 Mungo Beans vs Boiled Kidney Beans:

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

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

Raw Mungo Beans have 1.5 times more Calcium, 1.7 times more Copper, 1.3 times more Iron, 2.4 times more Magnesium, 1.3 times more Manganese, 2.8 times more Selenium and 1.2 times more Zinc than Boiled All Types Kidney Beans.
While Boiled All Types Kidney Beans contain 16.6 times more Water than Raw Mungo Beans.
Both Raw Mungo Beans and Boiled All Types Kidney Beans have similar amounts of Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Mungo Beans have 2.2 times more Omega 3 than Boiled All Types Kidney Beans.
Both Raw Mungo Beans and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
Both Raw Mungo Beans as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Mungo BeansVS Boiled Mungo BeansBoiled Kidney BeansVS Boiled Mungo BeansMungo BeansVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 100 calories Mungo BeansVS Boiled Kidney Beans

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: