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

Weight per 300 calories

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

Sprouted Kidney Beans have 1.7 times more energy per 100g than Balsam-pear , Pods. It has very 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 - Sprouted Kidney Beans or Balsam-pear , Pods?

Macros Ratio

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

Macro Nutrients

	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	5.33% 5.17g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	2.33% 0.74g	NA	32g per day for Men 19-50 years
Omega 3	109% 1.75g	NA	1.6g per day for Men 19-50 years
Omega 6	6.5% 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	32.6% 42.4g	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	77.6% 43.4g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	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	319% 3.83mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	199% 2.6mg	54.3% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	189% 30.2mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.6% 0.88mg	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	153% 610μg	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	445% 400mg	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

	Sprouted Kidney Beans	Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	17.6% 176mg	33.5% 335mg	1000mg per day for Men 19-50 years
Copper	183% 1.64mg	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	105% 8.38mg	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	51.7% 217mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	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	54.7% 383mg	78% 547mg	700mg per day for Men 19-50 years
Potassium	57% 1934mg	154% 5224mg	3400mg per day for Men 19-50 years
Selenium	11.3% 6.2μg	6.4% 3.53μg	55μg per day for Men 19-50 years
Sodium	4.14% 62mg	5.9% 88.2mg	1500mg per day for Men 19-50 years
Zinc	37.6% 4.14mg	128% 14mg	11mg per day for Men 19-50 years
Water	25.4% 938g	45% 1659g	3700g per day for Men 19-50 years

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

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

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

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

• 300 calories of Sprouted Kidney Beans have 2.7 times more Copper and 1.8 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, 1.4 times more Phosphorus, 2.7 times more Potassium, 3.4 times more Zinc and 1.8 times more Water than Raw Sprouted Kidney Beans.
• Both 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 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 Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Balsam-pear , Pods offer comparable quantities of Energy per 300 calories.