Comparing Nutrients in 300 calories Boiled California Red Kidney Beans VS Stir-Fried Lentils Sprouts

Weight per 300 calories

• Boiled California Red Kidney Beans: 242g
• Stir-Fried Lentils Sprouts: 297g

Boiled California Red Kidney Beans have 1.2 times more energy per 100g than Stir-Fried Lentils Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Lentils having average energy density.

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	1.38% 1.34g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	4.84% 0.077g	6.5% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.7% 54.2g	48.6% 63g	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	59.2% 22.5g	NA	38g per day for Men 19-50 years
Protein	39.4% 22g	46.7% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	54.5% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	20.6% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.17% 1.3mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.6% 0.53mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.4% 0.25mg	37.5% 0.49mg	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	44.8% 179μg	49.8% 199μg	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	3.23% 2.9mg	41.6% 37.4mg	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

	Boiled California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	16% 160mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	77.7% 0.7mg	111% 1mg	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	90% 7.2mg	115% 9.2mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	24.8% 104mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	65% 1.5mg	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	47.4% 331mg	65% 454mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	3.24% 1.8μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	2% 29.7mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	43.2% 4.75mg	11mg per day for Men 19-50 years
Water	4.38% 162g	5.5% 204g	3700g per day for Men 19-50 years

Boiled California Red Kidney Beans VS Stir-Fried Lentils Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled California Red Kidney Beans or Stir-Fried Lentils Sprouts?

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

• 300 kcal of Stir-Fried Sprouted Lentils contain 2.1 times more Vitamin B1, 1.8 times more Vitamin B2, 2.7 times more Vitamin B3, 3.2 times more Vitamin B5, 1.9 times more Vitamin B6 and 12.9 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled California Red Kidney Beans vs Stir-Fried Lentils Sprouts:

• 300 calories of Boiled California Red Kidney Beans have 3.8 times more Calcium and 1.2 times more Potassium than Stir-Fried Lentils Sprouts.
• While 300 kcal of Stir-Fried Sprouted Lentils contain 1.4 times more Copper, 1.3 times more Iron, 1.9 times more Manganese, 1.4 times more Phosphorus and 2.3 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts contain similar levels of Magnesium per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Lentils lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stir-Fried Sprouted Lentils contain 1.3 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Boiled California Red Kidney Beans provide inadequate amounts of Omega 3
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 300 calories.