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

Macros Ratio

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

Macro Nutrients

	California Red Kidney Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	22.6% 655kcal	4.6% 133kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	32.2% 0.52g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	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	91% 119g	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	130% 49.4g	NA	38g per day for Men 19-50 years
Protein	86.4% 48.4g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	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	87.5% 1.05mg	64.5% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33.4% 0.43mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.5% 4.1mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	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	195% 782μg	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	9.92% 8.93mg	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

	California Red Kidney Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	38.7% 387mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	243% 2.2mg	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	232% 18.6mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	75.6% 318mg	47.7% 200mg	420mg per day for Men 19-50 years
Manganese	86.3% 2mg	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	115% 804mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	87% 2957mg	18% 609mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	46% 5.06mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	4.25% 157g	3700g per day for Men 19-50 years

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

• Raw California Red Kidney Beans have 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 4.2 times more Vitamin C than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans and Raw Sprouted Navy Beans have similar amounts of Vitamin B2 and Vitamin B5 per 7 oz.
• Both Raw California Red Kidney Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

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

• Raw California Red Kidney Beans have 13 times more Calcium, 3.1 times more Copper, 4.8 times more Iron, 1.6 times more Magnesium, 2.5 times more Manganese, 4.1 times more Phosphorus, 4.9 times more Potassium, 5.3 times more Selenium and 2.9 times more Zinc than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 6.7 times more Water than Raw California Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• Raw California Red Kidney Beans have 4.9 times more Energy, 4.6 times more Carbohydrate and 4 times more Protein than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 3.1 times more Omega 3 than Raw California Red Kidney Beans.
• Both Raw California Red Kidney Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.