Comparing Nutrients in 300 calories Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans

Weight per 300 calories

• Boiled Balsam-pear , Leafy Tips: 882g
• Sprouted Kidney Beans: 1035g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.8% 1.76g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	2.33% 0.74g	32g per day for Men 19-50 years
Omega 3	36% 0.57g	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	6.5% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	32.6% 42.4g	130g per day for Men 19-50 years
Sugars	12.7% 9.18g	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	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	56.7% 31.8g	77.6% 43.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	119% 1068μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.78mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	516% 6.7mg	67.6% 0.88mg	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	194% 776μg	153% 610μg	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	545% 491mg	445% 400mg	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	85.3% 12.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1199% 1439μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	37% 371mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	183% 1.64mg	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	113% 9mg	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	197% 829mg	51.7% 217mg	420mg per day for Men 19-50 years
Manganese	206% 4.73mg	82% 1.9mg	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	97% 679mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	156% 5312mg	57% 1934mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	7.65% 115mg	4.14% 62mg	1500mg per day for Men 19-50 years
Zinc	24% 2.65mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	21% 783g	25.4% 938g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Lets compare vitamin content per 300 calories of Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 300 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 7.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 3 times more Vitamin B1, 3.4 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 2.1 times more Calcium, 3.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 1.8 times more Sodium than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 1.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans contain similar levels of Copper, Iron and Water per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Balsam-pear , Leafy Tips have 1.4 times more Carbohydrate than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 3 times more Omega 3, 10.5 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans offer comparable quantities of Energy per 300 calories.
• 300 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6