Comparing Nutrients in 500 calories Boiled Kidney Beans VS Stir-Fried Lentils Sprouts with Salt

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Stir-Fried Lentils Sprouts with Salt: 495g

Boiled Kidney Beans have 1.3 times more energy per 100g than Stir-Fried Lentils Sprouts with Salt. It has average energy density when compared to other foods. Stir-Fried Sprouted Lentils with Salt having average energy density.

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Stir-Fried Lentils Sprouts with Salt?

Macros Ratio

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

Macro Nutrients

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69% 89.8g	81% 105g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	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	66.3% 25g	NA	38g per day for Men 19-50 years
Protein	61% 34g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	62.5% 0.81mg	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	128% 512μg	83% 332μg	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	5.25% 4.72mg	69.3% 62.4mg	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	0.79% 0.12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Stir-Fried Lentils Sprouts with Salt	Recommended Dietary Allowance
Calcium	13.8% 138mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	185% 1.67mg	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	109% 8.74mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	108% 2.5mg	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	77.6% 543mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	81% 1218mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	72% 7.92mg	11mg per day for Men 19-50 years
Water	7.12% 264g	9.2% 340g	3700g per day for Men 19-50 years

Boiled Kidney Beans VS Stir-Fried Lentils Sprouts With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Kidney Beans or Stir-Fried Lentils Sprouts with Salt?

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Boiled Kidney Beans have 1.5 times more Vitamin B9 than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 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 All Types Kidney Beans.
• 500 calories of Boiled Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Stir-Fried Lentils Sprouts with Salt:

• 500 calories of Boiled Kidney Beans have 2 times more Calcium than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 2 times more Copper, 1.8 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 309.3 times more Sodium and 2 times more Zinc than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Stir-Fried Lentils Sprouts with Salt contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils with Salt lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Kidney Beans have 3.9 times more Omega 3 than Stir-Fried Lentils Sprouts with Salt.
• While 500 kcal of Stir-Fried Sprouted Lentils with Salt contain 1.3 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Stir-Fried Lentils Sprouts with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils with Salt provide inadequate amounts of Omega 6 in 500 calories.