Comparing Nutrients in 100 calories California Red Kidney Beans VS Stir-Fried Lentils Sprouts

Weight per 100 calories

• California Red Kidney Beans: 30.3g
• Stir-Fried Lentils Sprouts: 99g

California Red Kidney Beans have 3.3 times more energy per 100g than Stir-Fried Lentils Sprouts. It has high energy density when compared to other foods. Stir-Fried Sprouted Lentils having average energy density.

Which food has more nutrients per 100 calories - California Red Kidney Beans or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.078% 0.076g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	2.17% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.096% 0.016g	0.97% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	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	20% 7.55g	NA	38g per day for Men 19-50 years
Protein	13% 7.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.1% 0.066mg	6.85% 0.089mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	7.43% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.73% 0.24mg	11.3% 0.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.25% 0.12mg	12.5% 0.16mg	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	30% 119μg	16.6% 66.3μg	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	1.5% 1.36mg	14% 12.5mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	5.9% 59mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	37% 0.33mg	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	35.4% 2.83mg	38.4% 3.07mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.5mg	8.25% 34.7mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	21.6% 0.5mg	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	17.5% 123mg	21.6% 151mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	8.27% 281mg	3400mg per day for Men 19-50 years
Selenium	1.76% 0.97μg	1.1% 0.59μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.33mg	0.66% 9.9mg	1500mg per day for Men 19-50 years
Zinc	7.02% 0.77mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.096% 3.56g	1.84% 68g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of California Red Kidney Beans vs Stir-Fried Lentils Sprouts:

• Raw California Red Kidney Beans have 1.8 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 1.4 times more Vitamin B1, 1.3 times more Vitamin B2, 1.9 times more Vitamin B3, 2.4 times more Vitamin B5, 1.3 times more Vitamin B6 and 9.1 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for California Red Kidney Beans vs Stir-Fried Lentils Sprouts:

• Raw California Red Kidney Beans have 4.3 times more Calcium, 1.4 times more Magnesium, 1.6 times more Potassium and 1.6 times more Selenium than Stir-Fried Sprouted Lentils.
• While Stir-Fried Sprouted Lentils contain 1.6 times more Manganese, 2.1 times more Zinc and 19.1 times more Water than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Stir-Fried Sprouted Lentils have similar amounts of Copper, Iron and Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Stir-Fried Sprouted Lentils contain 1.4 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Stir-Fried Sprouted Lentils have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw California Red Kidney Beans as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.