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

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	6.06% 176kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.062% 0.02g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.028g	0.35% 0.06g	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	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	34.7% 13g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	23% 13g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.76% 0.088mg	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.8% 0.77mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	9.6% 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	26.2% 105μg	21.6% 86.5μg	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	20.8% 18.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	9.36% 94mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	45.5% 0.41mg	26% 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	53% 4.22mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	7.1% 29.8mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	6.2% 211mg	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	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.56% 95g	3.46% 128g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Boiled California Red Kidney Beans versus 5 oz of Sprouted Mung Beans 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 Mung Beans:

• 5 ounces of Boiled California Red Kidney Beans have 1.5 times more Vitamin B1 and 1.2 times more Vitamin B9 than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 2 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B5 and 11 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Mung Beans provide similar amounts of Vitamin B6 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 Mung Beans 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 Mung Beans:

• 5 ounces of Boiled California Red Kidney Beans have 5.1 times more Calcium, 1.8 times more Copper, 3.3 times more Iron, 2.3 times more Magnesium, 1.7 times more Manganese, 2.5 times more Phosphorus, 2.8 times more Potassium, 2 times more Selenium and 2.1 times more Zinc than Sprouted Mung Beans.
• While 5 oz of Raw Sprouted Mung Beans contain 1.4 times more Water than Boiled California Red Kidney Beans.
• 5 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled California Red Kidney Beans have 4.1 times more Energy, 2 times more Omega 3, 3.8 times more Carbohydrate, 5.2 times more Fiber and 3 times more Protein than Sprouted Mung Beans.
• 5 ounces of Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Boiled California Red Kidney Beans as well as Raw Sprouted Mung Beans provide inadequate amounts of Omega 6 in five ounces.