Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled California Red Kidney Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34.2% 44.5g	20% 26g	130g per day for Men 19-50 years
Sugars	NA	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	48.6% 18.5g	NA	38g per day for Men 19-50 years
Protein	32.4% 18g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	29% 0.38mg	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	36.7% 147μg	65.5% 262μg	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	41.5% 37.3mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled California Red Kidney Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	13% 131mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	78.5% 0.71mg	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	74% 5.9mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	35.2% 0.81mg	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% 272mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	3.6% 133g	4.25% 157g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Sprouted Navy Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Boiled California Red Kidney Beans vs Sprouted Navy Beans:

• 7 oz of Raw Sprouted Navy Beans contain 3 times more Vitamin B1, 3.5 times more Vitamin B2, 2.3 times more Vitamin B3, 3.8 times more Vitamin B5, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9 and 15.7 times more Vitamin C than Boiled California Red Kidney Beans.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled California Red Kidney Beans vs Sprouted Navy Beans:

• 7 ounces of Boiled California Red Kidney Beans have 4.4 times more Calcium, 1.5 times more Iron, 1.4 times more Phosphorus, 1.4 times more Potassium and 2 times more Selenium than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 2.1 times more Magnesium and 1.3 times more Manganese than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Sprouted Navy Beans contain similar levels of Copper and Zinc per seven ounces.
• 7 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.9 times more Energy, 1.7 times more Carbohydrate and 1.5 times more Protein than Sprouted Navy Beans.
• While 7 oz of Raw Sprouted Navy Beans contain 8.1 times more Omega 3 than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in seven ounces.