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

Macros Ratio

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

Macro Nutrients

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	4.54% 132kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	0.79% 0.77g	97g per day for Men 19-50 years
Saturated Fat	1.02% 0.33g	NA	32g per day for Men 19-50 years
Omega 3	48% 0.77g	NA	1.6g per day for Men 19-50 years
Omega 6	2.85% 0.49g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	13% 16.8g	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	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	34% 19g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	140% 1.68mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82.8% 13.2mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.4% 1.67mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	15% 0.2mg	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	67% 268μg	81.6% 327μg	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	195% 176mg	423% 381mg	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

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	7.7% 77mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	17% 0.15mg	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	46% 3.67mg	24.4% 1.95mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	18.4% 77mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	17.6% 0.4mg	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	24% 168mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	25% 848mg	39.5% 1343mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	16.5% 1.8mg	33% 3.63mg	11mg per day for Men 19-50 years
Water	11% 411g	11.5% 427g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Sprouted Kidney Beans versus 1 lb of Balsam-pear , Pods to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Sprouted Kidney Beans vs Balsam-pear , Pods:

• 1 pound of Sprouted Kidney Beans has 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 Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains more Vitamin A and 2.2 times more Vitamin C than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Balsam-pear , Pods provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sprouted Kidney Beans has 4.7 times more Copper, 1.9 times more Iron, 1.2 times more Magnesium and 2 times more Manganese than Balsam-pear , Pods.
• While 1 lb of Raw Balsam-pear , Pods contains 1.6 times more Potassium and 2 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Balsam-pear , Pods contain similar levels of Phosphorus and Water per one pound.
• Both Raw Sprouted Kidney Beans as well as Raw Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Kidney Beans has 4.2 times more Protein than Balsam-pear , Pods.
• Both Sprouted Kidney Beans and Balsam-pear , Pods offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Balsam-pear , Pods provide inadequate amounts of Protein
• Both Raw Sprouted Kidney Beans as well as Raw Balsam-pear , Pods provide inadequate amounts of Energy in one pound.