Comparing Nutrients in 500 calories Royal Red Kidney Beans VS Sprouted Alfalfa Seeds

Weight per 500 calories

• Royal Red Kidney Beans: 152g
• Sprouted Alfalfa Seeds: 2174g

Royal Red Kidney Beans have 14.3 times more energy per 100g than Sprouted Alfalfa Seeds. It has high energy density when compared to other foods. Raw sprouted alfalfa seeds having very low energy density.

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Sprouted Alfalfa Seeds?

Macros Ratio

	Protein	Fat	Carbs
Royal Red Kidney Beans	30%	1%	69%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Royal Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.71% 0.68g	15.5% 15g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	14.4% 0.23g	238% 3.8g	1.6g per day for Men 19-50 years
Omega 6	0.87% 0.15g	30% 5.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	68% 88.6g	35% 45.7g	130g per day for Men 19-50 years
Sugars	NA	6% 4.35g	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	3.6% 2.6g	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	% 1.74g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	100% 38g	109% 41.3g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	155% 86.7g	56g per day for Men 19-50 years

Vitamins

	Royal Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.3% 174μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.4% 0.59mg	138% 1.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	211% 2.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.2mg	65.4% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.7% 1.2mg	245% 12.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.3% 0.6mg	57% 0.74mg	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	149% 597μg	196% 783μg	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	7.6% 6.84mg	198% 178mg	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	2.9% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	553% 663μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Royal Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	20% 199mg	69.6% 696mg	1000mg per day for Men 19-50 years
Copper	169% 1.5mg	379% 3.4mg	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	165% 13.2mg	261% 21mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	140% 587mg	420mg per day for Men 19-50 years
Manganese	73.3% 1.7mg	178% 4.1mg	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	88% 617mg	217% 1522mg	700mg per day for Men 19-50 years
Potassium	60% 2046mg	50.5% 1717mg	3400mg per day for Men 19-50 years
Selenium	8.84% 4.86μg	23.7% 13μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	36.8% 4.04mg	182% 20mg	11mg per day for Men 19-50 years
Water	0.49% 18g	54.5% 2018g	3700g per day for Men 19-50 years

Royal Red Kidney Beans VS Sprouted Alfalfa Seeds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Royal Red Kidney Beans or Sprouted Alfalfa Seeds?

Lets compare vitamin content per 500 calories of Royal Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 500 kcal of Raw sprouted alfalfa seeds contain more Vitamin A, 2.8 times more Vitamin B1, 7.5 times more Vitamin B2, 3.3 times more Vitamin B3, 10.3 times more Vitamin B5, 1.3 times more Vitamin B9 and 26.1 times more Vitamin C than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Royal Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Royal Red Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Royal Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 500 kcal of Raw sprouted alfalfa seeds contain 3.5 times more Calcium, 2.2 times more Copper, 1.6 times more Iron, 2.8 times more Magnesium, 2.4 times more Manganese, 2.5 times more Phosphorus, 2.7 times more Selenium, 4.9 times more Zinc and 111.6 times more Water than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sprouted Alfalfa Seeds contain similar levels of Potassium per 500 calories.
• 500 calories of Royal Red Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Royal Red Kidney Beans have 1.9 times more Carbohydrate than Sprouted Alfalfa Seeds.
• While 500 kcal of Raw sprouted alfalfa seeds contain 21.9 times more Fat, 16.5 times more Omega 3, 34.5 times more Omega 6 and 2.3 times more Protein than Raw Royal Red Kidney Beans.
• Both Royal Red Kidney Beans and Sprouted Alfalfa Seeds offer comparable quantities of Energy and Fiber per 500 calories.
• 500 calories of Royal Red Kidney Beans provide inadequate amounts of Omega 6