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

Weight per 500 calories

• Balsam-pear , Pods: 2941g
• Boiled Sprouted Kidney Beans: 1515g

Boiled and Drained Sprouted Kidney Beans have 1.9 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	NA	3.93% 1.26g	32g per day for Men 19-50 years
Omega 3	NA	184% 2.94g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	55% 71.5g	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	217% 82.4g	NA	38g per day for Men 19-50 years
Protein	52.5% 29.4g	131% 73g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	78.4% 706μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	457% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	90% 1.18mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.5% 11.8mg	286% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.24mg	115% 5.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	97% 1.26mg	108% 1.4mg	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	529% 2118μg	178% 712μg	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	2745% 2471mg	599% 539mg	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

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	56% 559mg	28.8% 288mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	293% 2.64mg	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	158% 12.6mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	119% 500mg	83% 348mg	420mg per day for Men 19-50 years
Manganese	114% 2.6mg	131% 3mg	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	130% 912mg	82.3% 576mg	700mg per day for Men 19-50 years
Potassium	256% 8706mg	86.5% 2939mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	9.8% 147mg	7.07% 106mg	1500mg per day for Men 19-50 years
Zinc	214% 23.5mg	60.6% 6.67mg	11mg per day for Men 19-50 years
Water	74.7% 2766g	36.6% 1353g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Balsam-pear , Pods have more Vitamin A, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 500 kcal of Boiled and Drained Sprouted Kidney Beans contain 4.7 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.9 times more Vitamin B3 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Balsam-pear , Pods have 1.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 3 times more Potassium, 3.5 times more Zinc and 2 times more Water than Boiled Sprouted Kidney Beans.
• While 500 kcal of Boiled and Drained Sprouted Kidney Beans contain 2.6 times more Copper and 1.5 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans contain similar levels of Iron and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Balsam-pear , Pods have 1.5 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 500 kcal of Boiled and Drained Sprouted Kidney Beans contain 2.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans offer comparable quantities of Energy per 500 calories.