Comparing Nutrients in 7 ounces Canned Kidney Beans VS Canned Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Kidney Beans	25%	6%	69%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Canned Kidney Beans	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.75% 167kcal	0.82% 24kcal	2900kcal per day for Men 19-50 years
Fat	1.23% 1.2g	0.12% 0.12g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.099% 0.032g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.24% 0.21g	0.18% 0.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.8g	3.27% 4.25g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	1.9% 1.4g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	4.96% 2.78g	56g per day for Men 19-50 years

Vitamins

	Canned Kidney Beans	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	4.96% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.8% 0.1mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.48% 0.27mg	5.68% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.3% 0.15mg	4.9% 0.064mg	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	18% 71.4μg	4.96% 20μg	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	2.65% 2.4mg	0.66% 0.6mg	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	0.26% 0.04mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	22% 26.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Kidney Beans	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	29.8% 0.27mg	34.6% 0.31mg	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	29% 2.32mg	10.7% 0.85mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	14.5% 0.33mg	6.3% 0.14mg	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	25.5% 179mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	1.58% 53.6mg	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	39% 587mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	8.3% 0.91mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5.15% 191g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Kidney Beans VS Canned Sprouted Mung Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Kidney Beans versus 7 oz of Canned Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Kidney Beans vs Canned Sprouted Mung Beans:

• 7 ounces of Canned Kidney Beans have 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 2.3 times more Vitamin B6 and 3.6 times more Vitamin B9 than Canned Sprouted Mung Beans.
• While 7 oz of Canned Sprouted Mung Beans, Solids contain 1.4 times more Vitamin B2 and 3.3 times more Vitamin K than Canned All Types Kidney Beans.
• Both Canned Kidney Beans and Canned Sprouted Mung Beans provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans have insufficient amounts of Vitamin B3
• Both Canned All Types Kidney Beans as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Kidney Beans vs Canned Sprouted Mung Beans:

• 7 ounces of Canned Kidney Beans have 2.4 times more Calcium, 2.7 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2.8 times more Phosphorus, 8.8 times more Potassium, 7 times more Sodium and 1.6 times more Zinc than Canned Sprouted Mung Beans.
• Both Canned Kidney Beans and Canned Sprouted Mung Beans contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Canned All Types Kidney Beans as well as Canned Sprouted Mung Beans, Solids lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Kidney Beans have 7 times more Energy, 13.7 times more Omega 3, 6.8 times more Carbohydrate, 2.6 times more Sugars, 5.4 times more Fiber and 3.7 times more Protein than Canned Sprouted Mung Beans.
• 7 ounces of Canned Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Carbohydrate
• Both Canned All Types Kidney Beans as well as Canned Sprouted Mung Beans, Solids provide inadequate amounts of Omega 6 in seven ounces.