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

Macros Ratio

	Protein	Fat	Carbs
Boiled Kidney Beans	27%	3%	70%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	8.7% 252kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.26% 0.21g	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	35% 45.2g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	0.88% 0.64g	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	33.4% 12.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	30.7% 17.2g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.85% 0.12mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.17% 1.15mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.73% 0.44mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.3% 0.24mg	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	64.5% 258μg	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	2.65% 2.4mg	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	0.4% 0.06mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 16.7μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Kidney Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	6.95% 69.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	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	55% 4.4mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	39% 274mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	23.6% 804mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	3.6% 133g	5% 185g	3700g per day for Men 19-50 years

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

• Boiled All Types Kidney Beans have 3.2 times more Vitamin B1, 2.2 times more Vitamin B6 and 4.5 times more Vitamin B9 than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.8 times more Vitamin B2, 1.4 times more Vitamin B3, 9.5 times more Vitamin C and 2.7 times more Vitamin K than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B5 per 7 oz.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 7 oz.

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

• Boiled All Types Kidney Beans have 2.9 times more Calcium, 1.8 times more Copper, 3.4 times more Iron, 3 times more Magnesium, 3.1 times more Manganese, 4.9 times more Phosphorus, 4 times more Potassium, 1.8 times more Selenium and 2.1 times more Zinc than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.4 times more Water than Boiled All Types Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Boiled All Types Kidney Beans have 6 times more Energy, 18.9 times more Omega 3, 5.4 times more Carbohydrate, 8 times more Fiber and 4.3 times more Protein than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 8.9 times more Sugars than Boiled All Types Kidney Beans.
• Both Boiled All Types Kidney Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.