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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	5.86% 170kcal	11.4% 330kcal	2900kcal per day for Men 19-50 years
Fat	1.75% 1.7g	5.98% 5.8g	97g per day for Men 19-50 years
Saturated Fat	NA	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	NA	121% 1.94g	1.6g per day for Men 19-50 years
Omega 6	NA	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	28.5% 37g	36.3% 47.2g	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	73.7% 28g	NA	38g per day for Men 19-50 years
Protein	18% 10g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.3% 0.4mg	302% 3.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 4mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.4% 2.12mg	76.2% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33% 0.43mg	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	180% 720μg	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	933% 840mg	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	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

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	19% 190mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	53.8% 4.3mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	40.5% 170mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	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	44.3% 310mg	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	87% 2960mg	57% 1940mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	25.4% 940g	24% 893g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Balsam-pear , Pods 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 Balsam-pear , Pods vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Balsam-pear , Pods has more Vitamin A, 1.5 times more Vitamin B9 and 2.4 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 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 Raw Balsam-pear , Pods.
• 1 kilogram of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Boiled Sprouted Kidney Beans:

• 1 kilogram of Balsam-pear , Pods has 1.5 times more Potassium and 1.8 times more Zinc than Boiled Sprouted Kidney Beans.
• While 1 kg of Boiled and Drained Sprouted Kidney Beans contains 5.1 times more Copper, 2.1 times more Iron, 1.4 times more Magnesium and 2.2 times more Manganese than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans contain similar levels of Phosphorus and Water per one kilogram.
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sprouted Kidney Beans contains 1.3 times more Carbohydrate and 4.8 times more Protein than Raw Balsam-pear , Pods.
• 1 kilogram of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy in one kilogram.