Comparing Nutrients in 5 ounces Boiled California Red Kidney Beans VS Sprouted Alfalfa Seeds

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sprouted Alfalfa Seeds	52%	20%	28%

Macro Nutrients

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.12% 32.6kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.31% 0.098g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	1.95% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.4% 31.8g	2.3% 2.98g	130g per day for Men 19-50 years
Sugars	NA	0.39% 0.28g	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	0.23% 0.17g	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	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	34.7% 13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	23% 13g	10% 5.66g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.26% 11.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	8.98% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	4.26% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	3.7% 0.048mg	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	26.2% 105μg	12.8% 51μg	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	13% 11.6mg	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	0.19% 0.028mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sprouted Alfalfa Seeds	Recommended Dietary Allowance
Calcium	9.36% 94mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	24.7% 0.22mg	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	53% 4.22mg	17% 1.36mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	19.6% 0.45mg	11.6% 0.27mg	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	27.7% 194mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	12% 1.3mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.56% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sprouted Alfalfa Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Sprouted Alfalfa Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 5 ounces of Boiled California Red Kidney Beans have 1.7 times more Vitamin B1, 3.1 times more Vitamin B6 and 2.1 times more Vitamin B9 than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 2 times more Vitamin B2, 2.6 times more Vitamin B5 and 6.8 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Alfalfa Seeds provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw sprouted alfalfa seeds have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled California Red Kidney Beans vs Sprouted Alfalfa Seeds:

• 5 ounces of Boiled California Red Kidney Beans have 2.1 times more Calcium, 1.8 times more Copper, 3.1 times more Iron, 1.8 times more Magnesium, 1.7 times more Manganese, 2 times more Phosphorus, 5.3 times more Potassium and 2 times more Selenium than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 1.4 times more Water than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Alfalfa Seeds contain similar levels of Zinc per five ounces.
• 5 ounces of Sprouted Alfalfa Seeds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 5.4 times more Energy, 10.7 times more Carbohydrate, 4.9 times more Fiber and 2.3 times more Protein than Sprouted Alfalfa Seeds.
• While 5 oz of Raw sprouted alfalfa seeds contain 5.5 times more Omega 3 than Boiled California Red Kidney Beans.
• 5 ounces of Sprouted Alfalfa Seeds provide inadequate amounts of Energy and Carbohydrate
• Both Boiled California Red Kidney Beans as well as Raw sprouted alfalfa seeds provide inadequate amounts of Omega 6 in five ounces.