Comparing Nutrients in 5 ounces Boiled Kidney Beans VS Boiled Sprouted Navy Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Boiled Kidney Beans	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.9% 0.15g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.3g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	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	24% 9.07g	NA	38g per day for Men 19-50 years
Protein	22% 12.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.32% 0.082mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.12% 0.82mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.24% 0.31mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	21.6% 0.28mg	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	46% 184μg	37.6% 150μg	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	1.9% 1.7mg	27.2% 24.5mg	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	0.28% 0.043mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.92% 12μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	4.96% 49.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	61.3% 0.55mg	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	39.3% 3.15mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	37.5% 157mg	420mg per day for Men 19-50 years
Manganese	26.5% 0.61mg	27.5% 0.63mg	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	28% 196mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	17% 574mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	2.83% 1.56μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	23.6% 354mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	2.56% 95g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Kidney Beans VS Boiled Sprouted Navy Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Kidney Beans versus 5 oz of Boiled Sprouted Navy Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Kidney Beans vs Boiled Sprouted Navy Beans with Salt:

• 5 ounces of Boiled Kidney Beans have 1.2 times more Vitamin B9 than Boiled Sprouted Navy Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Navy Beans with Salt contain 2.4 times more Vitamin B1, 4.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 14.4 times more Vitamin C than Boiled All Types Kidney Beans.
• 5 ounces of Boiled Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Kidney Beans vs Boiled Sprouted Navy Beans with Salt:

• 5 ounces of Boiled Kidney Beans have 2.2 times more Calcium, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Selenium than Boiled Sprouted Navy Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Navy Beans with Salt contain 1.8 times more Copper, 2.6 times more Magnesium and 250 times more Sodium than Boiled All Types Kidney Beans.
• Both Boiled Kidney Beans and Boiled Sprouted Navy Beans with Salt contain similar levels of Iron, Manganese and Zinc per five ounces.
• 5 ounces of Boiled Sprouted Navy Beans with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Kidney Beans have 1.6 times more Energy, 1.5 times more Carbohydrate and 1.2 times more Protein than Boiled Sprouted Navy Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Navy Beans with Salt contain 1.8 times more Omega 3 than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Navy Beans with Salt provide inadequate amounts of Omega 6 in five ounces.