Comparing Nutrients in 1 pound Boiled Kidney Beans VS Stir-Fried Lentils Sprouts with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%

Macro Nutrients

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	20% 576kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	4.43% 0.75g	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	74% 96g	130g per day for Men 19-50 years
Sugars	2% 1.45g	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	76.4% 29g	NA	38g per day for Men 19-50 years
Protein	70.2% 39.3g	71.3% 40g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	83% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	57.2% 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	147% 590μg	76% 304μg	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	63.5% 57mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	170% 1.53mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	99% 2.28mg	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	99% 694mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	38% 1288mg	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	74.4% 1116mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	66% 7.26mg	11mg per day for Men 19-50 years
Water	8.2% 304g	8.42% 312g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Stir-Fried Lentils Sprouts with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Kidney Beans versus 1 lb of Stir-Fried Lentils Sprouts with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Kidney Beans vs Stir-Fried Lentils Sprouts with Salt:

• 1 pound of Boiled Kidney Beans has 1.9 times more Vitamin B9 than Stir-Fried Lentils Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Lentils with Salt contains 1.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled All Types Kidney Beans.
• 1 pound of Boiled Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Kidney Beans vs Stir-Fried Lentils Sprouts with Salt:

• 1 pound of Boiled Kidney Beans has 2.5 times more Calcium, 1.4 times more Potassium and 1.8 times more Selenium than Stir-Fried Lentils Sprouts with Salt.
• While 1 lb of Stir-Fried Sprouted Lentils with Salt contains 1.6 times more Copper, 1.4 times more Iron, 246 times more Sodium and 1.6 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Magnesium, Manganese and Phosphorus per one pound.
• 1 pound of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Kidney Beans has 1.3 times more Energy and 4.9 times more Omega 3 than Stir-Fried Lentils Sprouts with Salt.
• Both Boiled Kidney Beans and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Carbohydrate and Protein per one pound.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in one pound.