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

Weight per 300 calories

• Stir-Fried Lentils Sprouts: 297g
• Boiled Red Kidney Beans: 236g

Boiled Red Kidney Beans have 1.3 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is average in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts	28%	3%	69%
Boiled Red Kidney Beans	27%	3%	70%

Macro Nutrients

	Stir-Fried Lentils Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.38% 1.34g	1.2% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	6.5% 0.1g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	2.9% 0.49g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.6% 63g	41.4% 54g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.76g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	46.7% 26g	36.6% 20.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.66% 5.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	54.5% 0.65mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	8.53% 1.37mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34% 1.7mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.5% 0.49mg	22% 0.28mg	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	49.8% 199μg	76.8% 307μg	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	41.6% 37.4mg	3.15% 2.83mg	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	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	4.16% 41.6mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	63.5% 0.57mg	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	115% 9.2mg	87% 6.94mg	8mg per day for Men 19-50 years
Magnesium	24.8% 104mg	25.3% 106mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	49% 1.13mg	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	65% 454mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	25% 844mg	28% 952mg	3400mg per day for Men 19-50 years
Selenium	3.24% 1.8μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	2% 29.7mg	0.31% 4.72mg	1500mg per day for Men 19-50 years
Zinc	43.2% 4.75mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	5.5% 204g	4.27% 158g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Stir-Fried Lentils Sprouts have 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 13.2 times more Vitamin C than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
• 300 calories of Boiled Red Kidney Beans have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Lentils as well as Boiled Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Stir-Fried Lentils Sprouts have 1.8 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 1.6 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium per 300 calories.
• 300 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stir-Fried Lentils Sprouts have 1.3 times more Protein than Boiled Red Kidney Beans.
• While 300 kcal of Boiled Red Kidney Beans contain 3.8 times more Omega 3 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Stir-Fried Sprouted Lentils as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 300 calories.