Comparing Nutrients in 1 pound Boiled Kidney Beans VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	20% 576kcal	3.3% 95kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	1.03% 0.33g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	0.61% 0.1g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	2% 1.45g	17.8% 13g	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	9.55% 3.63g	38g per day for Men 19-50 years
Protein	70.2% 39.3g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60.5% 0.73mg	19% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.2% 0.26mg	35.6% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.4% 2.62mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	19% 0.24mg	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	33% 132μg	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	57.5% 51.7mg	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	2.1% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31.8% 38μg	86% 103μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	16% 159mg	5.44% 54.4mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	61.5% 0.55mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	45.4% 191mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	85% 1.95mg	27.6% 0.64mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	54% 1837mg	13.5% 458mg	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	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	8.2% 304g	11.4% 424g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 9.5 times more Vitamin C and 2.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B5 per 1 lb.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Mung Beans 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 Boiled Sprouted Mung Beans:

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 1.8 times more Selenium and 2.1 times more Zinc than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 1 pound:

• Boiled All Types Kidney Beans have 6 times more Energy, 18.9 times more Omega 3, 5.4 times more Carbohydrate, 8 times more Fiber and 4.3 times more Protein than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 8.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.