Comparing Nutrients in 500 calories Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans

Weight per 500 calories

• Boiled Balsam-pear , Leafy Tips: 1471g
• Sprouted Kidney Beans: 1724g

Both foods have similar energy densities which is low in comparison to other foods.

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.03% 2.94g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	1.47% 0.47g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	59.7% 0.96g	182% 2.9g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	11% 1.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75.6% 98g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	21% 15.3g	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	73.5% 28g	NA	38g per day for Men 19-50 years
Protein	95% 53g	129% 72.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	198% 1779μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	180% 2.16mg	532% 6.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	319% 4.15mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	315% 50.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.6% 0.88mg	127% 6.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	860% 11mg	113% 1.47mg	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	324% 1294μg	254% 1017μg	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	908% 818mg	741% 667mg	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	142% 21.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1999% 2399μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	61.8% 618mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	328% 2.96mg	305% 2.74mg	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	188% 15mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	329% 1382mg	86.2% 362mg	420mg per day for Men 19-50 years
Manganese	343% 7.9mg	136% 3.14mg	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	162% 1132mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	260% 8853mg	95% 3224mg	3400mg per day for Men 19-50 years
Selenium	24% 13.2μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	35.3% 1304g	42.3% 1564g	3700g per day for Men 19-50 years

Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Balsam-pear , Leafy Tips or Sprouted Kidney Beans?

Lets compare vitamin content per 500 calories of Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 500 calories of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 7.6 times more Vitamin B6, 1.3 times more Vitamin B9 and 1.2 times more Vitamin C than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain 3 times more Vitamin B1, 3.4 times more Vitamin B3 and 7.2 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 2.1 times more Calcium, 3.8 times more Magnesium, 2.5 times more Manganese, 1.8 times more Phosphorus, 2.7 times more Potassium, 1.3 times more Selenium and 1.8 times more Sodium than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain 1.6 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans contain similar levels of Copper, Iron and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Leafy Tips have 1.4 times more Carbohydrate than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain 3 times more Omega 3, 10.5 times more Omega 6 and 1.4 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans offer comparable quantities of Energy per 500 calories.
• 500 calories of Boiled Balsam-pear , Leafy Tips provide inadequate amounts of Omega 6