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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	4.5% 131kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.4% 18.7g	11.3% 14.7g	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	NA	29.2% 11g	38g per day for Men 19-50 years
Protein	34.2% 19g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.2% 1.5mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	13% 0.17mg	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	46.6% 187μg	71.4% 286μg	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	157% 141mg	370% 333mg	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

	Boiled Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	15% 0.13mg	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	44% 3.53mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	34.3% 0.79mg	15.4% 0.35mg	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	21.5% 151mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	34.6% 1175mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16% 1.75mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.58% 354g	10% 373g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Sprouted Kidney Beans have 9.1 times more Vitamin B1, 6.8 times more Vitamin B2, 7.6 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.2 times more Vitamin B6 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain more Vitamin A, 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans.
• 14 ounces of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Sprouted Kidney Beans have 5.1 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium, 2.2 times more Manganese and 1.2 times more Phosphorus than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.5 times more Potassium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Balsam-pear , Pods contain similar levels of Water per 14 ounces.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Sprouted Kidney Beans have 1.3 times more Carbohydrate and 4.8 times more Protein than Balsam-pear , Pods.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 14 ounces.