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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	3.97% 115kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	NA	32g per day for Men 19-50 years
Omega 3	42% 0.67g	NA	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.5% 16.3g	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	29.8% 16.7g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	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	122% 1.47mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.3% 0.99mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.4% 11.6mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	17% 0.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	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	58.5% 234μg	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	171% 154mg	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

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	40% 3.2mg	21.3% 1.7mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	31.4% 0.72mg	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% 147mg	17.6% 123mg	700mg per day for Men 19-50 years
Potassium	22% 742mg	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	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	9.73% 360g	10% 373g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of 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 Sprouted Kidney Beans vs Balsam-pear , Pods:

• 14 ounces of Sprouted Kidney Beans have 9.3 times more Vitamin B1, 6.3 times more Vitamin B2, 7.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain more Vitamin A and 2.2 times more Vitamin C than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Balsam-pear , Pods provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw 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 Sprouted Kidney Beans vs Balsam-pear , Pods:

• 14 ounces of Sprouted Kidney Beans have 4.7 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium and 2 times more Manganese than Balsam-pear , Pods.
• While 14 oz of Raw Balsam-pear , Pods contain 1.6 times more Potassium and 2 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Balsam-pear , Pods contain similar levels of Phosphorus and Water per 14 ounces.
• Both Raw 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 Sprouted Kidney Beans have 4.2 times more Protein than Balsam-pear , Pods.
• Both Sprouted Kidney Beans and Balsam-pear , Pods offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Sprouted Kidney Beans as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in 14 ounces.