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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.66% 77kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	0.79% 0.77g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	NA	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	NA	48% 0.77g	1.6g per day for Men 19-50 years
Omega 6	NA	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	13% 16.8g	14.3% 18.6g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	8.1% 4.54g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	140% 1.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	87.2% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	82.8% 13.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.2% 0.96mg	33.4% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	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	81.6% 327μg	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	423% 381mg	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	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	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	8.6% 86mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	17% 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	24.4% 1.95mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	20% 141mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	39.5% 1343mg	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	1.5% 22.7mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	33% 3.63mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	11.5% 427g	11% 411g	3700g per day for Men 19-50 years

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

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

• 1 pound of Balsam-pear , Pods has more Vitamin A, 1.2 times more Vitamin B9 and 2.2 times more Vitamin C than Sprouted Kidney Beans.
• While 1 lb of Raw Sprouted Kidney Beans contains 9.3 times more Vitamin B1, 6.3 times more Vitamin B2, 7.3 times more Vitamin B3, 1.7 times more Vitamin B5 and 2 times more Vitamin B6 than Raw Balsam-pear , Pods.
• 1 pound of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Balsam-pear , Pods has 1.6 times more Potassium and 2 times more Zinc than Sprouted Kidney Beans.
• While 1 lb of Raw Sprouted Kidney Beans contains 4.7 times more Copper, 1.9 times more Iron and 2 times more Manganese than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Magnesium, Phosphorus and Water per one pound.
• Both Raw 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 4.2 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Balsam-pear , Pods as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy in one pound.