Comparing Nutrients in 7 ounces Boiled California Red Kidney Beans VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled California Red Kidney Beans	29%	1%	70%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	8.5% 246kcal	6.9% 200kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.18g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.087% 0.028g	0.33% 0.11g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.23% 0.04g	1.94% 0.33g	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	32.4% 42g	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	31% 17.5g	56g per day for Men 19-50 years

Vitamins

	Boiled California Red Kidney Beans	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21.3% 0.26mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.46% 0.12mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.7% 1.07mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.7% 0.43mg	22.7% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	25% 0.33mg	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	33.2% 133μg	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	27.8% 25mg	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	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	63.7% 0.57mg	74.3% 0.67mg	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	77% 6.15mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	27.4% 0.63mg	43.3% 1mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	24.5% 831mg	16.6% 564mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	29% 3.18mg	11mg per day for Men 19-50 years
Water	3.6% 133g	3.7% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled California Red Kidney Beans VS Stir-Fried Lentils Sprouts per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled California Red Kidney Beans versus 7 oz of Stir-Fried Lentils Sprouts 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 Stir-Fried Lentils Sprouts:

• 7 oz of Stir-Fried Sprouted Lentils contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 10.5 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Lentils 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 Stir-Fried Lentils Sprouts:

• 7 ounces of Boiled California Red Kidney Beans have 4.7 times more Calcium, 1.4 times more Magnesium, 1.5 times more Potassium and 2 times more Selenium than Stir-Fried Lentils Sprouts.
• While 7 oz of Stir-Fried Sprouted Lentils contain 1.6 times more Manganese and 1.9 times more Zinc than Boiled California Red Kidney Beans.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts contain similar levels of Copper, Iron and Phosphorus per seven ounces.
• 7 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled California Red Kidney Beans have 1.2 times more Energy than Stir-Fried Lentils Sprouts.
• Both Boiled California Red Kidney Beans and Stir-Fried Lentils Sprouts offer comparable quantities of Carbohydrate and Protein per seven ounces.
• Both Boiled California Red Kidney Beans as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in seven ounces.