Comparing Nutrients in 300 calories Balsam-pear , Pods VS Sprouted Kidney Beans

Weight per 300 calories

• Balsam-pear , Pods: 1765g
• Sprouted Kidney Beans: 1035g

Raw Sprouted Kidney Beans have 1.7 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

	Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	5.33% 5.17g	97g per day for Men 19-50 years
Saturated Fat	NA	2.33% 0.74g	32g per day for Men 19-50 years
Omega 3	NA	109% 1.75g	1.6g per day for Men 19-50 years
Omega 6	NA	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	50.2% 65.3g	32.6% 42.4g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	31.5% 17.6g	77.6% 43.4g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	47% 424μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	319% 3.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	199% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	189% 30.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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	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

	Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	33.5% 335mg	17.6% 176mg	1000mg per day for Men 19-50 years
Copper	66.7% 0.6mg	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	95% 7.6mg	105% 8.38mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	51.7% 217mg	420mg per day for Men 19-50 years
Manganese	68.3% 1.57mg	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	78% 547mg	54.7% 383mg	700mg per day for Men 19-50 years
Potassium	154% 5224mg	57% 1934mg	3400mg per day for Men 19-50 years
Selenium	6.4% 3.53μg	11.3% 6.2μg	55μg per day for Men 19-50 years
Sodium	5.9% 88.2mg	4.14% 62mg	1500mg per day for Men 19-50 years
Zinc	128% 14mg	37.6% 4.14mg	11mg per day for Men 19-50 years
Water	45% 1659g	25.4% 938g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Sprouted Kidney Beans Nutrients Per 300 Kcal

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

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

• 300 calories of Balsam-pear , Pods have more Vitamin A, 2.1 times more Vitamin B9 and 3.7 times more Vitamin C than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 5.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods 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 Balsam-pear , Pods vs Sprouted Kidney Beans:

• 300 calories of Balsam-pear , Pods have 1.9 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 3.4 times more Zinc and 1.8 times more Water than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 2.7 times more Copper and 1.8 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Iron and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Balsam-pear , Pods have 1.5 times more Carbohydrate than Sprouted Kidney Beans.
• While 300 kcal of Raw Sprouted Kidney Beans contain 2.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Energy per 300 calories.