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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Pods with Salt	15%	7%	78%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	1.3% 37.7kcal	1.3% 37.7kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	NA	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	NA	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	0.27% 0.046g	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	5.5% 7.14g	130g per day for Men 19-50 years
Sugars	5.34% 3.87g	7.77% 5.64g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	2.98% 1.67g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.43% 0.1mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.47% 0.56mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.66% 0.38mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.26% 0.081mg	8.24% 0.11mg	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	14.4% 57.5μg	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	72.8% 65.5mg	25% 22.6mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Pods with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	1.8% 18mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	7.28% 0.065mg	27% 0.24mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	7.42% 0.17mg	12% 0.28mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	5.9% 200mg	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	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	14% 1.53mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	5.04% 186g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Pods with Salt VS Boiled Sprouted Mung 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 Mung 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 Mung Beans with Salt:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.8 times more Vitamin B9 and 2.9 times more Vitamin C than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 1.9 times more Vitamin B2, 2.9 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.7 times more Vitamin K than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Sprouted Mung Beans with Salt provide similar amounts of Vitamin B1 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 Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

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

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 1.3 times more Phosphorus, 3.2 times more Potassium and 1.6 times more Zinc than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 3.7 times more Copper, 1.7 times more Iron and 1.6 times more Manganese than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Sprouted Mung Beans with Salt contain similar levels of Magnesium, Sodium and Water per seven ounces.
• Both Boiled and Drained Balsam-pear , Pods with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Balsam-pear , Pods with Salt have 2.5 times more Fiber than Boiled Sprouted Mung Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Mung Beans with Salt contain 1.5 times more Sugars and 2.4 times more Protein than Boiled and Drained Balsam-pear , Pods with Salt.
• Both Boiled Balsam-pear , Pods with Salt and Boiled Sprouted Mung 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 Mung Beans with Salt provide inadequate amounts of Energy in seven ounces.