Comparing Nutrients in 100 calories Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans

Weight per 100 calories

• Boiled Balsam-pear , Leafy Tips: 294g
• Sprouted Kidney Beans: 345g

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

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.094g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	2.17% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	11% 14g	130g per day for Men 19-50 years
Sugars	4.2% 3.06g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	14.7% 5.6g	NA	38g per day for Men 19-50 years
Protein	19% 10.6g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	39.5% 356μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	64% 0.83mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.93mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	172% 2.24mg	22.5% 0.29mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64.7% 259μg	51% 203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	182% 164mg	148% 133mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	28.4% 4.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	400% 480μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	12.4% 124mg	5.86% 58.6mg	1000mg per day for Men 19-50 years
Copper	65.7% 0.59mg	61% 0.55mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	37.5% 3mg	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	66% 276mg	17.2% 72.4mg	420mg per day for Men 19-50 years
Manganese	68.5% 1.58mg	27.3% 0.63mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.4% 226mg	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	52% 1771mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	4.8% 2.65μg	3.76% 2.07μg	55μg per day for Men 19-50 years
Sodium	2.55% 38.2mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	8.02% 0.88mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	7.05% 261g	8.45% 313g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Lets compare vitamin content per 100 calories of Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 100 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 7.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 3 times more Vitamin B1, 3.4 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans provide similar amounts of Vitamin B2 per 100 calories.
• 100 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 2.1 times more Calcium, 3.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 1.8 times more Sodium than Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 1.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans contain similar levels of Copper, Iron and Water per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Balsam-pear , Leafy Tips have 1.4 times more Carbohydrate than Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 3 times more Omega 3, 10.5 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans offer comparable quantities of Energy per 100 calories.
• 100 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6