Comparing Nutrients in 500 calories Boiled Kidney Beans VS Sprouted Mung Beans

Weight per 500 calories

• Boiled Kidney Beans: 394g
• Sprouted Mung Beans: 1667g

Boiled Kidney Beans have 4.2 times more energy per 100g than Sprouted Mung Beans. It has average energy density when compared to other foods. Raw Sprouted Mung Beans having low energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.03% 1.97g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.9% 0.29g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	4.1% 0.7g	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	76% 99g	130g per day for Men 19-50 years
Sugars	1.74% 1.26g	95% 69g	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	79% 30g	38g per day for Men 19-50 years
Protein	61% 34g	90% 50.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.85% 16.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.6% 0.23mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.2% 2.28mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.3% 0.47mg	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	128% 512μg	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	5.25% 4.72mg	244% 220mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.6% 33μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	13.8% 138mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	304% 2.73mg	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	190% 15mg	8mg per day for Men 19-50 years
Magnesium	39.4% 165mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	73.6% 1.7mg	136% 3.13mg	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	77.6% 543mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	47% 1594mg	73% 2483mg	3400mg per day for Men 19-50 years
Selenium	7.87% 4.33μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.94mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	35.8% 3.94mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	7.12% 264g	40.7% 1507g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Sprouted Mung Beans:

• Raw Sprouted Mung Beans contain 2.2 times more Vitamin B1, 9.1 times more Vitamin B2, 5.5 times more Vitamin B3, 7.3 times more Vitamin B5, 3.1 times more Vitamin B6, 2 times more Vitamin B9, 46.6 times more Vitamin C, 14.1 times more Vitamin E and 16.6 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Sprouted Mung Beans:

• Raw Sprouted Mung Beans contain 1.6 times more Calcium, 3.2 times more Copper, 1.7 times more Iron, 2.1 times more Magnesium, 1.9 times more Manganese, 1.7 times more Phosphorus, 1.6 times more Potassium, 2.3 times more Selenium, 25.4 times more Sodium, 1.7 times more Zinc and 5.7 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 500 calories:

• Boiled All Types Kidney Beans have 2.5 times more Omega 3 than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 54.6 times more Sugars and 1.5 times more Protein than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Boiled All Types Kidney Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.