Comparing Nutrients in 7 ounces Boiled Balsam-pear , Pods with Salt VS Boiled Sprouted Kidney Beans with Salt

Macros Ratio

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

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	2.26% 65.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	NA	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	NA	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	NA	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.6% 8.57g	7.2% 9.37g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	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	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	2.98% 1.67g	17% 9.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	41.7% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	14% 0.18mg	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	25.3% 101μg	23.3% 93μg	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	72.8% 65.5mg	78.5% 70.6mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Kidney Beans with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	38.4% 0.35mg	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	9.43% 0.75mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	17% 0.39mg	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	10.2% 71.4mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	11.3% 385mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	32% 480mg	32% 482mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	7.94% 0.87mg	11mg per day for Men 19-50 years
Water	5.04% 186g	4.8% 177g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Boiled Sprouted Kidney Beans with Salt per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled Balsam-pear , Pods with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 7 oz of Boiled and Drained Sprouted Kidney Beans with Salt contain 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 and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Sprouted Kidney Beans with Salt provide similar amounts of Vitamin B9 and Vitamin C per seven ounces.
• 7 ounces of Boiled Balsam-pear , Pods with Salt have insufficient amounts of Vitamin B3
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Balsam-pear , Pods with Salt vs Boiled Sprouted Kidney Beans with Salt:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.6 times more Potassium and 1.8 times more Zinc than Boiled Sprouted Kidney Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Kidney Beans with Salt contain 5.3 times more Copper, 2.3 times more Iron, 1.4 times more Magnesium and 2.3 times more Manganese than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Sprouted Kidney Beans with Salt contain similar levels of Phosphorus, Sodium and Water per seven ounces.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Sprouted Kidney Beans with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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