Comparing Nutrients in 1 pound Boiled Kidney Beans VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	20% 576kcal	3.6% 104kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	49.6% 0.79g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	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	79.6% 103g	7.33% 9.53g	130g per day for Men 19-50 years
Sugars	2% 1.45g	1.25% 0.91g	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	0.75% 0.54g	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	% 0.36g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	28.7% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	44% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	13.6% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	51% 2.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	12% 0.15mg	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	147% 590μg	41% 163μg	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	6.05% 5.44mg	41.3% 37mg	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	0.91% 0.14mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	115% 138μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	16% 159mg	14.5% 145mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	79% 0.71mg	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	126% 10mg	54.4% 4.35mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	37% 0.85mg	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	89.4% 626mg	45.4% 318mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	9.07% 5μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 421g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Sprouted Alfalfa Seeds:

• Boiled All Types Kidney Beans have 2.1 times more Vitamin B1, 1.2 times more Vitamin B3, 3.5 times more Vitamin B6 and 3.6 times more Vitamin B9 than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.2 times more Vitamin B2, 2.6 times more Vitamin B5, 6.8 times more Vitamin C and 3.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 lb.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Sprouted Alfalfa Seeds:

• Boiled All Types Kidney Beans have 1.4 times more Copper, 2.3 times more Iron, 1.6 times more Magnesium, 2.3 times more Manganese, 2 times more Phosphorus, 5.1 times more Potassium and 1.8 times more Selenium than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 1.4 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw sprouted alfalfa seeds have similar amounts of Calcium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 5.5 times more Energy, 10.9 times more Carbohydrate, 3.4 times more Fiber and 2.2 times more Protein than Raw sprouted alfalfa seeds.
• While Raw sprouted alfalfa seeds contain 2.2 times more Omega 6 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw sprouted alfalfa seeds have similar amounts of Omega 3 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.