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

Weight per 500 calories

• Boiled Balsam-pear , Pods: 2632g
• Sprouted Kidney Beans: 1724g

Raw Sprouted Kidney Beans have 1.5 times more energy per unit of mass than Boiled and Drained Balsam-pear , Pods, which is very low in comparison to other foods. Boiled Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.74g	8.9% 8.62g	97g per day for Men 19-50 years
Saturated Fat	1.15% 0.37g	3.88% 1.24g	32g per day for Men 19-50 years
Omega 3	0% 0g	182% 2.9g	1.6g per day for Men 19-50 years
Omega 6	12% 2.05g	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	87.4% 114g	54.4% 70.7g	130g per day for Men 19-50 years
Sugars	70.8% 51.3g	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	139% 52.6g	NA	38g per day for Men 19-50 years
Protein	39.5% 22g	129% 72.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	17.5% 158μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	112% 1.34mg	532% 6.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	332% 4.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.37mg	315% 50.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.08mg	127% 6.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	83% 1.08mg	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	336% 1342μg	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	965% 868mg	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	24.6% 3.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	105% 126μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	23.7% 237mg	29.3% 293mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	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	125% 10mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	100% 421mg	86.2% 362mg	420mg per day for Men 19-50 years
Manganese	98% 2.26mg	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	135% 947mg	91% 638mg	700mg per day for Men 19-50 years
Potassium	247% 8395mg	95% 3224mg	3400mg per day for Men 19-50 years
Selenium	9.57% 5.26μg	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	10.5% 158mg	6.9% 103mg	1500mg per day for Men 19-50 years
Zinc	184% 20.3mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	67% 2472g	42.3% 1564g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Boiled Balsam-pear , Pods have more Vitamin A, 1.3 times more Vitamin B9 and 1.3 times more Vitamin C than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain 4.8 times more Vitamin B1, 3.1 times more Vitamin B2, 6.8 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Pods 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 , Pods vs Sprouted Kidney Beans:

• 500 calories of Boiled Balsam-pear , Pods have 1.5 times more Phosphorus, 2.6 times more Potassium, 1.5 times more Sodium, 2.9 times more Zinc and 1.6 times more Water than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain 3.2 times more Copper, 1.4 times more Iron, 1.4 times more Manganese and 2 times more Selenium than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Calcium and Magnesium per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Balsam-pear , Pods have 1.6 times more Carbohydrate than Sprouted Kidney Beans.
• While 500 kcal of Raw Sprouted Kidney Beans contain more Omega 3 and 3.3 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Energy and Omega 6 per 500 calories.
• 500 calories of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3