Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	114% 3300kcal	7.93% 230kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	7.1% 6.9g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	2.16% 0.69g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	13.8% 2.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	2.76% 2g	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	1.66% 1.2g	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	% 0.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	655% 249g	50% 19g	38g per day for Men 19-50 years
Protein	435% 244g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.9% 80μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	113% 5.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	26% 0.34mg	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	985% 3940μg	90% 360μg	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	50% 45mg	91% 82mg	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	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	254% 305μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	195% 1950mg	32% 320mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	174% 1.57mg	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	1169% 94mg	120% 9.6mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	435% 10mg	81.7% 1.88mg	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	579% 4050mg	100% 700mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	232% 25.5mg	83.6% 9.2mg	11mg per day for Men 19-50 years
Water	3.18% 118g	25% 928g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• Raw California Red Kidney Beans have 7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B3, 1.4 times more Vitamin B5, 11.7 times more Vitamin B6 and 10.9 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.8 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• Raw California Red Kidney Beans have 6.1 times more Calcium, 7 times more Copper, 9.7 times more Iron, 5.9 times more Magnesium, 5.3 times more Manganese, 5.8 times more Phosphorus, 18.9 times more Potassium, 5.3 times more Selenium and 2.8 times more Zinc than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 7.9 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 14.3 times more Energy, 28.5 times more Carbohydrate, 13.1 times more Fiber and 6.1 times more Protein than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.1 times more Omega 3 and 4.3 times more Omega 6 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.