Comparing Nutrients in 1 pound Boiled California Red Kidney Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	19.4% 562kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	0.53% 0.091g	4.5% 0.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	52.4% 68g	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	111% 42g	NA	38g per day for Men 19-50 years
Protein	74% 41.4g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48.8% 0.59mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.3% 2.45mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	69% 0.9mg	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	84% 336μg	120% 481μg	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	87% 78.5mg	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

	Boiled California Red Kidney Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	30% 299mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	146% 1.3mg	196% 1.76mg	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	169% 13.5mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	62.7% 1.44mg	88% 2.02mg	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	88.8% 621mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	56% 1901mg	42.3% 1438mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.44μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	8.2% 304g	9.3% 345g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Boiled Sprouted Navy Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled California Red Kidney Beans versus 1 lb of Boiled Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled California Red Kidney Beans vs Boiled Sprouted Navy Beans:

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 3 times more Vitamin B1, 3.8 times more Vitamin B2, 2.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.4 times more Vitamin B9 and 14.4 times more Vitamin C than Boiled California Red Kidney Beans.
• 1 pound of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled California Red Kidney Beans vs Boiled Sprouted Navy Beans:

• 1 pound of Boiled California Red Kidney Beans has 4.1 times more Calcium, 1.4 times more Iron, 1.3 times more Phosphorus, 1.3 times more Potassium and 2 times more Selenium than Boiled Sprouted Navy Beans.
• While 1 lb of Boiled and Drained Sprouted Navy Beans contains 1.3 times more Copper, 2.3 times more Magnesium and 1.4 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Boiled Sprouted Navy Beans contain similar levels of Zinc per one pound.
• 1 pound of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled California Red Kidney Beans has 1.6 times more Energy, 1.5 times more Carbohydrate and 1.3 times more Protein than Boiled Sprouted Navy Beans.
• While 1 lb of Boiled and Drained Sprouted Navy Beans contains 9.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one pound.