Comparing Nutrients in 300 calories Boiled Kidney Beans VS Stir-Fried Mung Beans Sprouts

Weight per 300 calories

• Boiled Kidney Beans: 236g
• Stir-Fried Mung Beans Sprouts: 600g

Boiled Kidney Beans have 2.5 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Which food has more nutrients per 300 calories - Boiled Kidney Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Kidney Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.2g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	2.05% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 54g	49% 63.5g	130g per day for Men 19-50 years
Sugars	1.04% 0.76g	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	39.8% 15g	30% 11.4g	38g per day for Men 19-50 years
Protein	36.6% 20.5g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.5% 0.38mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.53% 1.37mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	60% 0.78mg	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	76.8% 307μg	105% 420μg	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	3.15% 2.83mg	107% 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	0.47% 0.071mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.5% 20μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	8.27% 82.7mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	170% 1.53mg	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	65.6% 5.24mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	76% 1.75mg	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	46.6% 326mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	28% 957mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	4.72% 2.6μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.16% 2.36mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	21.5% 2.36mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	4.27% 158g	13.7% 506g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Kidney Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 2.2 times more Vitamin B1, 7.9 times more Vitamin B2, 5.3 times more Vitamin B3, 6.5 times more Vitamin B5, 2.8 times more Vitamin B6, 1.4 times more Vitamin B9 and 33.9 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Kidney Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 3 times more Copper, 2.2 times more Iron, 2 times more Magnesium, 1.7 times more Manganese, 1.5 times more Phosphorus, 1.4 times more Potassium, 1.4 times more Selenium, 22.9 times more Sodium, 2.3 times more Zinc and 3.2 times more Water than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Calcium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled All Types Kidney Beans have 6.1 times more Omega 3 and 1.3 times more Fiber than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.