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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.97% 86kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	2.1% 0.35g	2.85% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.6g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	12.2% 8.85g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	6.8% 3.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.02% 27.2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.88mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	29.7% 0.39mg	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	58% 231μg	67% 268μg	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	166% 150mg	195% 176mg	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	4.23% 0.64mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	18% 21.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	4.1% 41mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	80% 0.72mg	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	21.5% 1.72mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	17.3% 72.6mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	36% 0.83mg	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	23.3% 163mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	42.6% 1447mg	25% 848mg	3400mg per day for Men 19-50 years
Selenium	1.65% 0.91μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.5% 426g	11% 411g	3700g per day for Men 19-50 years

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

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

Lets compare vitamin content per 1 pound of Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 1 lb of Raw Sprouted Kidney Beans contains 7.3 times more Vitamin B1, 4.7 times more Vitamin B2, 10.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B9 and Vitamin C per one pound.
• 1 pound of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 1 pound of Boiled Balsam-pear , Pods has 1.7 times more Potassium and 1.9 times more Zinc than Sprouted Kidney Beans.
• While 1 lb of Raw Sprouted Kidney Beans contains 4.8 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 2.1 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Phosphorus and Water per one pound.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Sprouted Kidney Beans contains more Omega 3 and 5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in one pound.