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

Weight per 100 calories

• Sprouted Kidney Beans: 345g
• Boiled Balsam-pear , Pods: 526g

Sprouted Kidney Beans have 1.5 times more energy per 100g than Boiled Balsam-pear , Pods. It has very low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.72g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.23% 0.074g	32g per day for Men 19-50 years
Omega 3	36.4% 0.58g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.17% 0.37g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	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% 14.5g	7.9% 4.42g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	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	106% 1.28mg	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.3% 0.86mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	9.2% 1.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.4% 1.27mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.5% 0.29mg	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	51% 203μg	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	148% 133mg	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

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	5.86% 58.6mg	4.74% 47.4mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	35% 2.8mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	17.2% 72.4mg	20% 84.2mg	420mg per day for Men 19-50 years
Manganese	27.3% 0.63mg	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	18.2% 128mg	27% 189mg	700mg per day for Men 19-50 years
Potassium	19% 645mg	49.4% 1679mg	3400mg per day for Men 19-50 years
Selenium	3.76% 2.07μg	1.9% 1.05μg	55μg per day for Men 19-50 years
Sodium	1.38% 20.7mg	2.1% 31.6mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.38mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	8.45% 313g	13.4% 494g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Sprouted Kidney Beans have 4.8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.8 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.4 times more Vitamin B6 than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain more Vitamin A, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sprouted Kidney Beans.
• 100 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Sprouted Kidney Beans have 1.2 times more Calcium, 3.2 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 2 times more Selenium than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.5 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Boiled Balsam-pear , Pods contain similar levels of Magnesium per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Sprouted Kidney Beans have more Omega 3 and 3.3 times more Protein than Boiled Balsam-pear , Pods.
• While 100 kcal of Boiled and Drained Balsam-pear , Pods contain 1.6 times more Carbohydrate than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Boiled Balsam-pear , Pods offer comparable quantities of Energy and Omega 6 per 100 calories.
• 100 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3