Comparing Nutrients in 1 kilogram California Red Kidney Beans VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
California Red Kidney Beans	29%	1%	70%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	114% 3300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	1.13% 0.36g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	52.5% 0.84g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	460% 598g	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	NA	57% 41.3g	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	655% 249g	47.4% 18g	38g per day for Men 19-50 years
Protein	435% 244g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	441% 5.3mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	168% 2.2mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	156% 7.8mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	67.7% 0.88mg	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	153% 610μg	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	147% 132mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	195% 1950mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	1222% 11mg	182% 1.64mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	381% 1600mg	50% 210mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	438% 14900mg	44% 1490mg	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	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	3.18% 118g	24.4% 904g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 6.3 times more Vitamin B1, 1.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 4.5 times more Vitamin B6 and 6.5 times more Vitamin B9 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.9 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Sprouted Mung Beans 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 Mung Beans:

• Raw California Red Kidney Beans have 15 times more Calcium, 6.7 times more Copper, 10.3 times more Iron, 7.6 times more Magnesium, 5.3 times more Manganese, 7.5 times more Phosphorus, 10 times more Potassium, 5.3 times more Selenium and 6.2 times more Zinc than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 7.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 1 kilogram:

• Raw California Red Kidney Beans have 11 times more Energy, 5.3 times more Omega 3, 10.1 times more Carbohydrate, 13.8 times more Fiber and 8 times more Protein than Raw Sprouted Mung Beans.
• Both Raw California Red Kidney Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.