Comparing Nutrients in 1 kilogram Boiled Sprouted Mung Beans with Salt VS Canned Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	6.55% 190kcal	29% 840kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	6.2% 6g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	51.3% 0.82g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	6.24% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.7% 36g	112% 145g	130g per day for Men 19-50 years
Sugars	39% 28.4g	25.5% 18.5g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 18.5g	g per day for Men 19-50 years
Fiber	21% 8g	113% 43g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.7% 0.5mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78.5% 1.02mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.17mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.6% 2.43mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	57% 0.74mg	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	72.5% 290μg	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	127% 114mg	13.3% 12mg	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	4.67% 0.7mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	189% 227μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	12% 120mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	136% 1.22mg	150% 1.35mg	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	81.3% 6.5mg	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	73% 1.68mg	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	40% 280mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	29.7% 1010mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	16.4% 9μg	55μg per day for Men 19-50 years
Sodium	164% 2460mg	197% 2960mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	25.2% 934g	21% 780g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Mung Beans with Salt VS Canned Kidney Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Sprouted Mung Beans with Salt versus 1 kg of Canned Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Mung Beans with Salt vs Canned Kidney Beans:

• 1 kilogram of Boiled Sprouted Mung Beans with Salt has 2 times more Vitamin B2, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 9.5 times more Vitamin C and 5.5 times more Vitamin K than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 2.3 times more Vitamin B1 and 1.4 times more Vitamin B6 than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Canned Kidney Beans provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Canned Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Mung Beans with Salt vs Canned Kidney Beans:

• 1 kg of Canned All Types Kidney Beans contains 2.8 times more Calcium, 1.8 times more Iron, 1.9 times more Magnesium, 3.2 times more Phosphorus and 2.3 times more Potassium than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Canned Kidney Beans contain similar levels of Copper, Manganese, Sodium, Zinc and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Canned All Types Kidney Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Sprouted Mung Beans with Salt has 1.5 times more Sugars than Canned Kidney Beans.
• While 1 kg of Canned All Types Kidney Beans contains 4.4 times more Energy, 9.1 times more Omega 3, 4 times more Carbohydrate, 5.4 times more Fiber and 2.6 times more Protein than Boiled and Drained Sprouted Mung Beans with Salt.
• 1 kilogram of Boiled Sprouted Mung Beans with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in one kilogram.