Comparing Nutrients in 1 kilogram Boiled Balsam-pear , Leafy Tips VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	11.7% 340kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	40.6% 0.65g	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	7.24% 1.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 66.8g	36.3% 47.2g	130g per day for Men 19-50 years
Sugars	14.3% 10.4g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	64.3% 36g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	134% 1210μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	123% 1.47mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.95mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.6mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	585% 7.6mg	71.5% 0.93mg	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	220% 880μg	118% 470μg	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	618% 556mg	396% 356mg	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	97% 14.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1359% 1631μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	42% 420mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	223% 2mg	193% 1.74mg	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	128% 10mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	224% 940mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	86.5% 2mg	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	110% 770mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	177% 6020mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	24% 887g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Boiled Sprouted Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Balsam-pear , Leafy Tips versus 1 kg of Boiled Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Balsam-pear , Leafy Tips vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has more Vitamin A, 8.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 2.5 times more Vitamin B1, 3 times more Vitamin B3 and 6.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Sprouted Kidney Beans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 1 kilogram of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Balsam-pear , Leafy Tips vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 2.2 times more Calcium, 4.1 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 3.1 times more Potassium than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Sprouted Kidney Beans contain similar levels of Copper, Iron and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Balsam-pear , Leafy Tips has 1.4 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 3 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.