Comparing Nutrients in 7 ounces Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.064g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	8.06% 0.13g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13.3g	6.26% 8.14g	130g per day for Men 19-50 years
Sugars	2.85% 2.06g	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	9.92% 3.77g	NA	38g per day for Men 19-50 years
Protein	12.8% 7.14g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.3% 0.29mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.97mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.4% 0.12mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	116% 1.5mg	13% 0.17mg	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	43.7% 175μg	29.3% 117μg	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	123% 110mg	85.3% 76.8mg	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	19% 2.88mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	270% 324μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	8.33% 83.3mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	35% 0.32mg	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	25.3% 2.02mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	44.4% 187mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	46.2% 1.06mg	15.7% 0.36mg	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	22% 153mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	35% 1195mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	3.25% 1.8μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.76% 176g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Sprouted Kidney Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Balsam-pear , Leafy Tips versus 7 oz of Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 7 ounces of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 8.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 2.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 7 ounces of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Leafy Tips vs Sprouted Kidney Beans:

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 4.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Potassium than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans contain similar levels of Water per seven ounces.
• 7 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Leafy Tips have 1.6 times more Carbohydrate than Sprouted Kidney Beans.
• While 7 oz of Raw Sprouted Kidney Beans contain 2.6 times more Omega 3 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.