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

Weight per 300 calories

• Royal Red Kidney Beans: 91g
• Stir-Fried Mung Beans Sprouts: 600g

Royal Red Kidney Beans have 6.6 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has high energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Royal Red 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	0.42% 0.41g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	8.66% 0.14g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	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% 53g	49% 63.5g	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	59.8% 22.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	41.2% 23g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Royal Red 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	29.6% 0.36mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12% 1.92mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.2% 0.71mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.8% 0.36mg	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	89.6% 358μg	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	4.56% 4.1mg	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	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

	Royal Red Kidney Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	12% 119mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	101% 0.91mg	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	99% 7.93mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	30% 126mg	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	53% 370mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	36% 1227mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	5.3% 2.9μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	22% 2.43mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	0.29% 11g	13.7% 506g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Stir-Fried Mung Beans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Royal Red Kidney Beans or Stir-Fried Mung Beans Sprouts?

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

• 300 kcal of Stir-Fried Sprouted Mung Beans contain 2.4 times more Vitamin B1, 4.9 times more Vitamin B2, 3.7 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 23.4 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B9 per 300 calories.
• 300 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin C
• Both Raw Royal Red Kidney Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Royal Red Kidney Beans have 1.5 times more Calcium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.7 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.2 times more Zinc and 46.6 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Potassium per 300 calories.
• 300 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Royal Red Kidney Beans have 2.1 times more Omega 3 and 2 times more Fiber than Stir-Fried Mung Beans Sprouts.
• Both Royal Red Kidney Beans and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Raw Royal Red Kidney Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 300 calories.