Comparing Nutrients in 7 ounces Sprouted Kidney Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Sprouted Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	2% 57.5kcal	1.5% 43.7kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1% 0.97g	97g per day for Men 19-50 years
Saturated Fat	0.45% 0.14g	0.51% 0.16g	32g per day for Men 19-50 years
Omega 3	21% 0.34g	23.4% 0.38g	1.6g per day for Men 19-50 years
Omega 6	1.25% 0.21g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.26% 8.14g	4.35% 5.66g	130g per day for Men 19-50 years
Sugars	NA	1.04% 0.75g	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	0.47% 0.34g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.22g	g per day for Men 19-50 years
Fiber	NA	14% 5.36g	38g per day for Men 19-50 years
Protein	15% 8.33g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61% 0.73mg	26.8% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	19.7% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.2% 5.8mg	15% 2.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.6% 0.73mg	12.8% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	26% 0.34mg	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	29.3% 117μg	41% 165μg	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	85.3% 76.8mg	44.5% 40mg	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	21.4% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	370% 445μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	3.37% 33.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	35% 0.32mg	9.26% 0.083mg	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	20% 1.6mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	15.7% 0.36mg	34% 0.78mg	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	10.5% 73.4mg	20.7% 145mg	700mg per day for Men 19-50 years
Potassium	11% 371mg	11.4% 389mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	4.37% 65.5mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.96% 184g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Kidney Beans VS Broccoli Raab per 7 oz

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

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

• 7 ounces of Sprouted Kidney Beans have 2.3 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3 and 1.9 times more Vitamin C than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain more Vitamin A, 2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Broccoli Raab provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Kidney Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Kidney Beans vs Broccoli Raab:

• 7 ounces of Sprouted Kidney Beans have 3.8 times more Copper than Broccoli Raab.
• While 7 oz of Raw Broccoli Raab contain 6.4 times more Calcium, 2.6 times more Iron, 2.2 times more Manganese, 2 times more Phosphorus, 5.5 times more Sodium and 1.9 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Broccoli Raab contain similar levels of Magnesium, Potassium and Water per seven ounces.
• 7 ounces of Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Kidney Beans as well as Raw Broccoli Raab lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Sprouted Kidney Beans have 1.4 times more Carbohydrate and 1.3 times more Protein than Broccoli Raab.
• Both Sprouted Kidney Beans and Broccoli Raab offer comparable quantities of Omega 3 per seven ounces.
• Both Raw Sprouted Kidney Beans as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.

Frequently Asked Questions about Sprouted Kidney Beans VS Broccoli Raab

What are the health benefits of Sprouted Kidney Beans compared to Broccoli Raab?

Sprouted kidney beans are a good source of plant-based protein, fiber, vitamins, and minerals. They are also easier to digest and may help improve nutrient absorption. On the other hand, broccoli raab is rich in vitamins A, C, and K, as well as calcium and iron. Both foods offer unique health benefits and can be part of a balanced vegan diet.

Can I lose weight easier by eating more Sprouted Kidney Beans or Broccoli Raab?

Both sprouted kidney beans and broccoli raab are nutritious foods that can support weight loss. Sprouted kidney beans are a good source of plant-based protein and fiber, which can help you feel full and satisfied, leading to potentially consuming fewer calories overall. Broccoli raab is low in calories and high in fiber, vitamins, and minerals, making it a great addition to a weight loss diet. Ultimately, the key to weight loss is creating a calorie deficit, so incorporating a variety of nutrient-dense foods like sprouted kidney beans and broccoli raab can help support your goals.

Should I eat more Sprouted Kidney Beans or more Broccoli Raab to gain more muscles while training consistently?

To gain more muscles while training consistently, it is important to focus on consuming adequate protein. Both sprouted kidney beans and broccoli raab are good sources of plant-based protein. However, sprouted kidney beans are higher in protein content and can be a good choice to support muscle growth. Additionally, incorporating a variety of plant-based protein sources in your diet, such as legumes, nuts, seeds, and whole grains, can help ensure you are meeting your protein needs for muscle building.

What is the environmental impact of producing Sprouted Kidney Beans compared to Broccoli Raab?

Sprouted kidney beans have a lower environmental impact compared to broccoli raab. Beans generally require less water, land, and energy to produce than leafy greens like broccoli raab. Additionally, legumes like kidney beans have the added benefit of fixing nitrogen in the soil, reducing the need for synthetic fertilizers.