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

Weight per 500 calories

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

Boiled Red Kidney Beans have 1.3 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is average in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Lentils Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.23g	2.03% 1.97g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	11% 0.17g	41.3% 0.66g	1.6g per day for Men 19-50 years
Omega 6	4.83% 0.82g	2.48% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	69% 89.8g	130g per day for Men 19-50 years
Sugars	NA	1.74% 1.26g	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	76.7% 29g	38g per day for Men 19-50 years
Protein	77.8% 43.6g	61% 34g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Stir-Fried Lentils Sprouts	Boiled Red Kidney Beans	Recommended Dietary Allowance
Calcium	6.93% 69.3mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	185% 1.67mg	106% 0.95mg	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	192% 15.3mg	145% 11.6mg	8mg per day for Men 19-50 years
Magnesium	41.3% 173mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	108% 2.5mg	81.7% 1.88mg	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	108% 757mg	80% 559mg	700mg per day for Men 19-50 years
Potassium	41.4% 1406mg	46.7% 1587mg	3400mg per day for Men 19-50 years
Selenium	5.4% 2.97μg	8.6% 4.72μg	55μg per day for Men 19-50 years
Sodium	3.3% 49.5mg	0.52% 7.87mg	1500mg per day for Men 19-50 years
Zinc	72% 7.92mg	38.3% 4.2mg	11mg per day for Men 19-50 years
Water	9.2% 340g	7.12% 264g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 calories of Stir-Fried Lentils Sprouts have 1.8 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.4 times more Phosphorus and 1.9 times more Zinc than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 1.6 times more Calcium than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Boiled Red Kidney Beans contain similar levels of Magnesium and Potassium per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils as well as Boiled Red Kidney Beans lack sufficient amounts of Selenium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Stir-Fried Lentils Sprouts have 1.3 times more Protein than Boiled Red Kidney Beans.
• While 500 kcal of Boiled Red Kidney Beans contain 3.8 times more Omega 3 than Stir-Fried Sprouted Lentils.
• Both Stir-Fried Lentils Sprouts and Boiled Red Kidney Beans offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Stir-Fried Sprouted Lentils as well as Boiled Red Kidney Beans provide inadequate amounts of Omega 6 in 500 calories.