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

Weight per 500 calories

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

Boiled Sprouted Kidney Beans have 1.9 times more energy per 100g than Balsam-pear , Pods. It has low energy density when compared to other foods. Raw Balsam-pear , Pods having very low energy density.

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

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

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

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

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

• 500 calories of Boiled Sprouted Kidney Beans have 2.6 times more Copper and 1.5 times more Selenium than Balsam-pear , Pods.
• While 500 kcal of Raw Balsam-pear , Pods contain 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 and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Balsam-pear , Pods contain similar levels of Iron and Manganese per 500 calories.

Comparison of macro-nutrients per 500 calories:

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