Comparing Nutrients in 14 ounces Boiled Balsam-pear , Pods VS Sprouted Kidney Beans

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.89% 0.29g	32g per day for Men 19-50 years
Omega 3	0% 0g	42% 0.67g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	2.5% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13% 17g	12.5% 16.3g	130g per day for Men 19-50 years
Sugars	10.7% 7.74g	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	21% 7.94g	NA	38g per day for Men 19-50 years
Protein	5.95% 3.33g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.2mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.95% 1.1mg	72.4% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.3% 0.77mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	26% 0.34mg	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	50.6% 202μg	58.5% 234μg	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	146% 131mg	171% 154mg	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	3.7% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	14.6% 0.13mg	70% 0.63mg	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	19% 1.5mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	31.4% 0.72mg	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	20.4% 143mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	37.2% 1266mg	22% 742mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	27.8% 3.06mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	10% 373g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Sprouted Kidney Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Balsam-pear , Pods versus 14 oz of Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 14 oz of Raw Sprouted Kidney Beans contain 7.3 times more Vitamin B1, 4.7 times more Vitamin B2, 10.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B9 and Vitamin C per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 14 ounces of Boiled Balsam-pear , Pods have 1.7 times more Potassium and 1.9 times more Zinc than Sprouted Kidney Beans.
• While 14 oz of Raw Sprouted Kidney Beans contain 4.8 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 2.1 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Phosphorus and Water per 14 ounces.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Sprouted Kidney Beans contain more Omega 3 and 5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.