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

Weight per 300 calories

• Boiled Sprouted Kidney Beans with Salt: 909g
• Boiled Balsam-pear , Pods with Salt: 1579g

Boiled Sprouted Kidney Beans with Salt have 1.7 times more energy per 100g than Boiled Balsam-pear , Pods with Salt. It has low energy density when compared to other foods. Boiled and Drained Balsam-pear , Pods with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.27g	2.93% 2.84g	97g per day for Men 19-50 years
Saturated Fat	2.36% 0.75g	NA	32g per day for Men 19-50 years
Omega 3	110% 1.76g	NA	1.6g per day for Men 19-50 years
Omega 6	6.58% 1.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 43g	52.5% 68.2g	130g per day for Men 19-50 years
Sugars	NA	42.5% 30.8g	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	NA	83% 31.6g	38g per day for Men 19-50 years
Protein	78.4% 44g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.5% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	27.6% 4.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	49.8% 0.65mg	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	107% 427μg	201% 805μg	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	360% 324mg	579% 521mg	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	14.7% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	63% 75.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	17.3% 173mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	58% 0.52mg	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	101% 8.1mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	49.8% 209mg	60% 253mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	59% 1.36mg	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	49.4% 345mg	81.2% 568mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	148% 5037mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	147% 2209mg	255% 3821mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	111% 12mg	11mg per day for Men 19-50 years
Water	22% 812g	40% 1483g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Sprouted Kidney Beans with Salt have 4.1 times more Vitamin B1, 3 times more Vitamin B2, 6.2 times more Vitamin B3 and 1.3 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain more Vitamin A, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Boiled Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Sprouted Kidney Beans with Salt vs Boiled Balsam-pear , Pods with Salt:

• 300 calories of Boiled Sprouted Kidney Beans with Salt have 1.2 times more Calcium, 3 times more Copper, 1.3 times more Iron, 1.3 times more Manganese and 1.7 times more Selenium than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Phosphorus, 2.9 times more Potassium, 1.7 times more Sodium, 3 times more Zinc and 1.8 times more Water than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Magnesium per 300 calories.
• 300 calories of Boiled Balsam-pear , Pods with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sprouted Kidney Beans with Salt have 3.3 times more Protein than Boiled Balsam-pear , Pods with Salt.
• While 300 kcal of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Carbohydrate than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Energy per 300 calories.