Comparing Nutrients in 14 ounces Boiled Kidney Beans VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.4% 504kcal	3.15% 91kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.82% 2.74g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	43.4% 0.69g	1.6g per day for Men 19-50 years
Omega 6	2.52% 0.43g	5.46% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.6% 90g	6.4% 8.33g	130g per day for Men 19-50 years
Sugars	1.75% 1.27g	1.1% 0.79g	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	0.66% 0.48g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	67% 25.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	61.4% 34.4g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	53% 0.64mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.3% 2.3mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	44.7% 2.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	10.4% 0.13mg	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	129% 516μg	35.7% 143μg	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	5.3% 4.76mg	36% 32.5mg	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	0.79% 0.12mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.8% 33.3μg	101% 121μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	14% 139mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	95% 0.86mg	69.2% 0.62mg	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	110% 8.8mg	47.6% 3.8mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	74.2% 1.7mg	32.4% 0.75mg	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	78.2% 548mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	47.3% 1607mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	7.94% 4.37μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	36% 3.97mg	33% 3.65mg	11mg per day for Men 19-50 years
Water	7.2% 266g	9.96% 368g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Kidney Beans vs Sprouted Alfalfa Seeds:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 1.2 times more Vitamin B3, 3.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.2 times more Vitamin B2, 2.6 times more Vitamin B5, 6.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 14 oz.

Comparing minerals per 14 ounces for Boiled Kidney Beans vs Sprouted Alfalfa Seeds:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Selenium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw sprouted alfalfa seeds have similar amounts of Calcium and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 10.9 times more Carbohydrate, 3.4 times more Fiber and 2.2 times more Protein than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw sprouted alfalfa seeds have similar amounts of Omega 3 per 14 oz.
• Both Boiled All Types Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.