Comparing Nutrients in 7 ounces Canned Red Kidney Beans with Liquids VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Canned Red Kidney Beans with Liquids	25%	4%	71%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Canned Red Kidney Beans with Liquids	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.54% 161kcal	1.44% 41.7kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.71g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	6.33% 0.1g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.97% 0.16g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22.6% 29.4g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	5.06% 3.67g	7.77% 5.64g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.67g	NA	g per day for Men 19-50 years
Fiber	22.5% 8.53g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Canned Red Kidney Beans with Liquids	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.5% 0.21mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.2% 0.13mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.13% 0.98mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	8.24% 0.11mg	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	11.4% 45.6μg	14.4% 57.5μg	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	1.76% 1.6mg	25% 22.6mg	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	0.26% 0.04mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.8% 8.14μg	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Red Kidney Beans with Liquids	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	5.75% 57.5mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	27% 0.24mg	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	31% 2.5mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	12% 0.28mg	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	30% 210mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	15% 516mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	3.97% 2.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	11% 1.23mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.2% 155g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Red Kidney Beans with Liquids VS Boiled Sprouted Mung Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Red Kidney Beans with Liquids vs Boiled Sprouted Mung Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.1 times more Vitamin B1 and 1.5 times more Vitamin B6 than Boiled Sprouted Mung Beans.
• While 7 oz of Boiled and Drained Sprouted Mung Beans contain 1.5 times more Vitamin B2, 1.7 times more Vitamin B3, 1.9 times more Vitamin B5, 1.3 times more Vitamin B9, 14.3 times more Vitamin C and 5.5 times more Vitamin K than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Canned Red Kidney Beans with Liquids have insufficient amounts of Vitamin C
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in seven ounces.

Comparing minerals per 7 ounces for Canned Red Kidney Beans with Liquids vs Boiled Sprouted Mung Beans:

• 7 ounces of Canned Red Kidney Beans with Liquids have 2.4 times more Calcium, 1.2 times more Copper, 1.9 times more Iron, 2.1 times more Magnesium, 2.1 times more Manganese, 3.8 times more Phosphorus, 2.6 times more Potassium, 1.8 times more Selenium, 25.6 times more Sodium and 1.3 times more Zinc than Boiled Sprouted Mung Beans.
• Both Canned Red Kidney Beans with Liquids and Boiled Sprouted Mung Beans contain similar levels of Water per seven ounces.
• 7 ounces of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Canned Red Kidney Beans with Liquids have 3.9 times more Energy, 5.7 times more Omega 3, 3.5 times more Carbohydrate, 5.4 times more Fiber and 2.6 times more Protein than Boiled Sprouted Mung Beans.
• While 7 oz of Boiled and Drained Sprouted Mung Beans contain 1.5 times more Sugars than Canned Red Kidney Beans Solids and Liquids.
• 7 ounces of Boiled Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Canned Red Kidney Beans Solids and Liquids as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 6 in seven ounces.