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

Weight per 300 calories

• Boiled Sprouted Kidney Beans: 909g
• Balsam-pear , Pods: 1765g

Boiled Sprouted Kidney Beans have 1.9 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Balsam-pear , Pods	20%	8%	72%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.44% 5.27g	3.1% 3g	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	50.2% 65.3g	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	NA	130% 49.4g	38g per day for Men 19-50 years
Protein	78.4% 44g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	47% 424μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	274% 3.3mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	191% 2.5mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.5mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.3% 3.46mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	58.4% 0.76mg	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	318% 1271μg	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	1647% 1482mg	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 Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	17.3% 173mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	66.7% 0.6mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	49.8% 209mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	78.7% 1.8mg	68.3% 1.57mg	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	78% 547mg	700mg per day for Men 19-50 years
Potassium	52% 1764mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	9.9% 5.45μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	4.24% 63.6mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	128% 14mg	11mg per day for Men 19-50 years
Water	22% 812g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Boiled Sprouted Kidney Beans have 4.7 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.9 times more Vitamin B3 than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain more Vitamin A, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Balsam-pear , Pods provide similar amounts of Vitamin B5 and Vitamin B6 per 300 calories.
• 300 calories of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Balsam-pear , Pods have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Boiled Sprouted Kidney Beans have 2.6 times more Copper and 1.5 times more Selenium than Balsam-pear , Pods.
• While 300 kcal of Raw Balsam-pear , Pods contain 1.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 3 times more Potassium, 3.5 times more Zinc and 2 times more Water than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Balsam-pear , Pods contain similar levels of Iron and Manganese per 300 calories.

Comparison of macro-nutrients per 300 calories:

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