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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Kidney Beans	44%	12%	44%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Sprouted Kidney Beans	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	2.26% 65.5kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	1.25% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.2% 9.37g	6.26% 8.14g	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	NA	NA	38g per day for Men 19-50 years
Protein	17% 9.6g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Kidney Beans	Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.7% 0.54mg	38% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	36.2% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	13% 0.17mg	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	23.3% 93μg	29.3% 117μg	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	78.5% 70.6mg	85.3% 76.8mg	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 Sprouted Kidney Beans	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	38.4% 0.35mg	35% 0.32mg	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	22% 1.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	17% 0.39mg	15.7% 0.36mg	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	10.8% 75.4mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	11.3% 385mg	11% 371mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.94% 0.87mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Kidney Beans VS Sprouted Kidney Beans per 7 oz

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

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

• 7 oz of Raw Sprouted Kidney Beans contain 1.3 times more Vitamin B9 than Boiled and Drained Sprouted Kidney Beans.
• Both Boiled Sprouted Kidney Beans and Sprouted Kidney Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per seven ounces.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Sprouted Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

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

• Both Boiled and Drained Sprouted Kidney Beans and Raw Sprouted Kidney Beans have similar amounts of minerals per 7 oz
• Both Boiled Sprouted Kidney Beans and Sprouted Kidney Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per seven ounces.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Sprouted Kidney Beans lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Boiled and Drained Sprouted Kidney Beans and Raw Sprouted Kidney Beans have similar amounts of macro-nutrients per 7 oz
• Both Boiled Sprouted Kidney Beans and Sprouted Kidney Beans offer comparable quantities of Omega 3, Carbohydrate and Protein per seven ounces.
• Both Boiled and Drained Sprouted Kidney Beans as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.