Comparing Nutrients in 300 calories Sprouted Alfalfa Seeds VS Canned Red Kidney Beans with Liquids

Weight per 300 calories

• Sprouted Alfalfa Seeds: 1304g
• Canned Red Kidney Beans with Liquids: 370g

Canned Red Kidney Beans Solids and Liquids have 3.5 times more energy per unit of mass than Raw sprouted alfalfa seeds, which is average in comparison to other foods. Sprouted Alfalfa Seeds having very low energy density.

Discover which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Canned Red Kidney Beans with Liquids?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Alfalfa Seeds	52%	20%	28%
Canned Red Kidney Beans with Liquids	25%	4%	71%

Macro Nutrients

	Sprouted Alfalfa Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	9.28% 9g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	1.45% 0.46g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27.4g	42.3% 55g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	9.45% 6.85g	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	2.16% 1.57g	0% 0g	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	% 1.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.85g	g per day for Men 19-50 years
Fiber	65.2% 24.8g	42% 16g	38g per day for Men 19-50 years
Protein	93% 52g	34.5% 19.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Alfalfa Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Vitamin A	11.6% 104μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.6% 0.99mg	32.7% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.2% 6.27mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.34mg	9.63% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	22.8% 0.3mg	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	117% 470μg	21.3% 85μg	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	119% 107mg	3.3% 2.96mg	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	1.74% 0.26mg	0.49% 0.074mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	332% 398μg	12.7% 15μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Alfalfa Seeds	Canned Red Kidney Beans with Liquids	Recommended Dietary Allowance
Calcium	41.7% 417mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	228% 2.05mg	60.5% 0.54mg	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	157% 12.5mg	58% 4.63mg	8mg per day for Men 19-50 years
Magnesium	84% 352mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	107% 2.45mg	47% 1.08mg	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	130% 913mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	30.3% 1030mg	28.3% 963mg	3400mg per day for Men 19-50 years
Selenium	14.2% 7.83μg	7.4% 4.07μg	55μg per day for Men 19-50 years
Sodium	5.2% 78.3mg	63.2% 948mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	32.7% 1211g	7.8% 289g	3700g per day for Men 19-50 years

Sprouted Alfalfa Seeds VS Canned Red Kidney Beans With Liquids Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Sprouted Alfalfa Seeds or Canned Red Kidney Beans with Liquids?

Lets compare vitamin content per 300 calories of Sprouted Alfalfa Seeds vs Canned Red Kidney Beans with Liquids:

• 300 calories of Sprouted Alfalfa Seeds have more Vitamin A, 2.5 times more Vitamin B1, 6.6 times more Vitamin B2, 3.4 times more Vitamin B3, 15.3 times more Vitamin B5, 1.5 times more Vitamin B6, 5.5 times more Vitamin B9, 36.1 times more Vitamin C and 26.2 times more Vitamin K than Canned Red Kidney Beans with Liquids.
• 300 calories of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin A and Vitamin C
• Both Raw sprouted alfalfa seeds as well as Canned Red Kidney Beans Solids and Liquids have insufficient amounts of Vitamin B12, Vitamin D and Vitamin E in 300 calories.

Comparing minerals per 300 calories for Sprouted Alfalfa Seeds vs Canned Red Kidney Beans with Liquids:

• 300 calories of Sprouted Alfalfa Seeds have 3.9 times more Calcium, 3.8 times more Copper, 2.7 times more Iron, 3.2 times more Magnesium, 2.3 times more Manganese, 2.3 times more Phosphorus, 1.9 times more Selenium, 5.2 times more Zinc and 4.2 times more Water than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 12.1 times more Sodium than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Canned Red Kidney Beans with Liquids contain similar levels of Potassium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Alfalfa Seeds have 6.8 times more Fat, 12.1 times more Omega 3, 9.9 times more Omega 6, 1.6 times more Fiber and 2.7 times more Protein than Canned Red Kidney Beans with Liquids.
• While 300 kcal of Canned Red Kidney Beans Solids and Liquids contain 2 times more Carbohydrate and 2.6 times more Sugars than Raw sprouted alfalfa seeds.
• Both Sprouted Alfalfa Seeds and Canned Red Kidney Beans with Liquids offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Red Kidney Beans with Liquids provide inadequate amounts of Omega 6