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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans with Salt	44%	12%	44%
Boiled Balsam-pear , Pods with Salt	15%	7%	78%

Macro Nutrients

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Energy	1.6% 46.8kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	1.03% 0.17g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.15% 6.7g	4.7% 6.12g	130g per day for Men 19-50 years
Sugars	NA	3.8% 2.76g	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	7.46% 2.83g	38g per day for Men 19-50 years
Protein	12.2% 6.85g	2.13% 1.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.8% 0.51mg	6.02% 0.072mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.8% 0.39mg	5.78% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.8% 4.3mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.54mg	5.47% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.47% 0.058mg	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	16.7% 66.6μg	18% 72.3μg	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	56% 50.5mg	52% 46.8mg	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	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Kidney Beans with Salt	Boiled Balsam-pear , Pods with Salt	Recommended Dietary Allowance
Calcium	2.7% 27mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	5.2% 0.047mg	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	15.8% 1.26mg	6.73% 0.54mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	5.3% 0.12mg	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	7.7% 54mg	7.3% 51mg	700mg per day for Men 19-50 years
Potassium	8.1% 275mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	0.52% 0.28μg	55μg per day for Men 19-50 years
Sodium	23% 344mg	23% 343mg	1500mg per day for Men 19-50 years
Zinc	5.67% 0.62mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	3.42% 127g	3.6% 133g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 7.1 times more Vitamin B1, 5.2 times more Vitamin B2, 10.8 times more Vitamin B3, 2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Boiled Balsam-pear , Pods with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt provide similar amounts of Vitamin B9 and Vitamin C per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 5.3 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 2.3 times more Manganese than Boiled Balsam-pear , Pods with Salt.
• While 5 oz of Boiled and Drained Balsam-pear , Pods with Salt contain 1.6 times more Potassium and 1.8 times more Zinc than Boiled and Drained Sprouted Kidney Beans with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt contain similar levels of Phosphorus, Sodium and Water per five ounces.
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Kidney Beans with Salt have 5.8 times more Protein than Boiled Balsam-pear , Pods with Salt.
• Both Boiled Sprouted Kidney Beans with Salt and Boiled Balsam-pear , Pods with Salt offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Boiled Balsam-pear , Pods with Salt provide inadequate amounts of Protein
• Both Boiled and Drained Sprouted Kidney Beans with Salt as well as Boiled and Drained Balsam-pear , Pods with Salt provide inadequate amounts of Energy in five ounces.