Comparing Nutrients in 100 calories Boiled Sprouted Kidney Beans with Salt VS Boiled Balsam-pear , Pods with Salt

Weight per 100 calories

• Boiled Sprouted Kidney Beans with Salt: 303g
• Boiled Balsam-pear , Pods with Salt: 526g

Boiled Sprouted Kidney Beans with Salt have 1.7 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Sprouted Kidney Beans with Salt or Boiled Balsam-pear , Pods with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.79% 0.25g	NA	32g per day for Men 19-50 years
Omega 3	36.7% 0.59g	NA	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.3g	17.5% 22.7g	130g per day for Men 19-50 years
Sugars	NA	14% 10.3g	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	NA	27.7% 10.5g	38g per day for Men 19-50 years
Protein	26% 14.6g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.5% 31.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63.6% 0.83mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.15mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.7% 0.28mg	16.6% 0.22mg	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	35.6% 142μg	67% 268μg	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	120% 108mg	193% 174mg	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	4.9% 0.74mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21% 25.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	5.76% 57.6mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	58.6% 0.53mg	19.3% 0.17mg	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	33.7% 2.7mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	16.6% 69.7mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	26.2% 0.6mg	19.7% 0.45mg	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	16.5% 115mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	17.3% 588mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	49% 736mg	85% 1274mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	7.3% 271g	13.4% 494g	3700g per day for Men 19-50 years

Boiled Sprouted Kidney Beans With Salt VS Boiled Balsam-pear , Pods With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Sprouted Kidney Beans with Salt or Boiled Balsam-pear , Pods with Salt?

Lets compare vitamin content per 100 calories of Boiled Sprouted Kidney Beans with Salt vs Boiled Balsam-pear , Pods with Salt:

• 100 calories of Boiled Sprouted Kidney Beans with Salt have 4.1 times more Vitamin B1, 3 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain more Vitamin A, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Boiled Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Sprouted Kidney Beans with Salt vs Boiled Balsam-pear , Pods with Salt:

• 100 calories of Boiled Sprouted Kidney Beans with Salt have 1.2 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.3 times more Manganese and 1.7 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Sodium, 3 times more Zinc and 1.8 times more Water than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Magnesium per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Sprouted Kidney Beans with Salt have 3.3 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy per 100 calories.