Comparing Nutrients in 100 calories Boiled California Red Kidney Beans VS Sprouted Alfalfa Seeds

Weight per 100 calories

• Boiled California Red Kidney Beans: 80.6g
• Sprouted Alfalfa Seeds: 435g

Boiled California Red Kidney Beans have 5.4 times more energy per 100g than Sprouted Alfalfa Seeds. It has average energy density when compared to other foods. Raw sprouted alfalfa seeds having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.075% 0.073g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.035% 0.011g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	47.6% 0.76g	1.6g per day for Men 19-50 years
Omega 6	0.095% 0.016g	6% 1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	7.02% 9.13g	130g per day for Men 19-50 years
Sugars	NA	1.2% 0.87g	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	0.72% 0.52g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	21.7% 8.26g	38g per day for Men 19-50 years
Protein	13% 7.36g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.86% 34.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.67% 0.1mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	42% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.72% 0.44mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	49% 2.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.45% 0.084mg	11.4% 0.15mg	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	15% 59.7μg	39% 157μg	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	1.08% 0.97mg	39.6% 35.7mg	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	NA	0.58% 0.087mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	111% 133μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	5.32% 53.2mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	76% 0.68mg	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	30% 2.4mg	52% 4.17mg	8mg per day for Men 19-50 years
Magnesium	9.2% 38.7mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	11% 0.26mg	35.5% 0.82mg	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	15.8% 110mg	43.5% 304mg	700mg per day for Men 19-50 years
Potassium	9.94% 338mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	4.74% 2.6μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	1.74% 26mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	1.46% 54g	11% 404g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Sprouted Alfalfa Seeds Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled California Red Kidney Beans or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 100 calories of Boiled California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 100 kcal of Raw sprouted alfalfa seeds contain more Vitamin A, 3.2 times more Vitamin B1, 11 times more Vitamin B2, 4.8 times more Vitamin B3, 13.9 times more Vitamin B5, 1.8 times more Vitamin B6, 2.6 times more Vitamin B9 and 36.8 times more Vitamin C than Boiled California Red Kidney Beans.
• 100 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 100 kcal of Raw sprouted alfalfa seeds contain 2.6 times more Calcium, 2.9 times more Copper, 1.7 times more Iron, 3 times more Magnesium, 3.2 times more Manganese, 2.8 times more Phosphorus, 2.7 times more Selenium, 5.8 times more Zinc and 7.5 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Alfalfa Seeds contain similar levels of Potassium per 100 calories.
• 100 calories of Boiled California Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled California Red Kidney Beans have 2 times more Carbohydrate than Sprouted Alfalfa Seeds.
• While 100 kcal of Raw sprouted alfalfa seeds contain 41.3 times more Fat, 29.5 times more Omega 3, 63.1 times more Omega 6 and 2.4 times more Protein than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Alfalfa Seeds offer comparable quantities of Energy and Fiber per 100 calories.
• 100 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3 and Omega 6