Comparing Nutrients in 5 ounces Boiled Balsam-pear , Pods VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods	15%	7%	78%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.4% 41kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0% 0g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.89% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.7% 6.12g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	3.8% 2.76g	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	7.46% 2.83g	NA	38g per day for Men 19-50 years
Protein	2.13% 1.2g	10.6% 5.95g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.94% 8.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.02% 0.072mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.78% 0.075mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.47% 0.27mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.47% 0.058mg	9.27% 0.12mg	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	18% 72.3μg	21% 83.6μg	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	52% 46.8mg	61% 55mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.67% 6.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	5.2% 0.047mg	25% 0.23mg	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	6.73% 0.54mg	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	5.3% 0.12mg	11.2% 0.26mg	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	7.3% 51mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	13.3% 452mg	7.8% 265mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.57% 8.5mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.47% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods VS Sprouted Kidney Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Balsam-pear , Pods versus 5 oz of Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 5 oz of Raw Sprouted Kidney Beans contain 7.3 times more Vitamin B1, 4.7 times more Vitamin B2, 10.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Balsam-pear , Pods vs Sprouted Kidney Beans:

• 5 ounces of Boiled Balsam-pear , Pods have 1.7 times more Potassium and 1.9 times more Zinc than Sprouted Kidney Beans.
• While 5 oz of Raw Sprouted Kidney Beans contain 4.8 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 2.1 times more Manganese than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans contain similar levels of Phosphorus and Water per five ounces.
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Sprouted Kidney Beans contain more Omega 3 and 5 times more Protein than Boiled and Drained Balsam-pear , Pods.
• Both Boiled Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Boiled and Drained Balsam-pear , Pods as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in five ounces.