Comparing Nutrients in 7 ounces Red Kidney Beans VS Wheat Sprouts

Macros Ratio

	Protein	Fat	Carbs
Red Kidney Beans	26%	3%	71%
Wheat Sprouts	14%	5%	81%

Macro Nutrients

	Red Kidney Beans	Wheat Sprouts	Recommended Dietary Allowance
Energy	23% 669kcal	13.5% 393kcal	2900kcal per day for Men 19-50 years
Fat	2.17% 2.1g	2.6% 2.52g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	1.28% 0.41g	32g per day for Men 19-50 years
Omega 3	44.4% 0.71g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	6.2% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 122g	65% 84.4g	130g per day for Men 19-50 years
Sugars	5.75% 4.17g	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	79.4% 30g	5.74% 2.2g	38g per day for Men 19-50 years
Protein	80% 44.7g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Red Kidney Beans	Wheat Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	37.2% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26% 4.2mg	38.3% 6.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	37.6% 1.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.6% 0.79mg	40.5% 0.53mg	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	19% 75.4μg	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	5.73% 5.16mg	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	2.78% 0.42mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Kidney Beans	Wheat Sprouts	Recommended Dietary Allowance
Calcium	16.5% 165mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	57.5% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.37μg	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	166% 13.3mg	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	160% 3.7mg	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% 806mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	79.3% 2697mg	9.86% 335mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	153% 84.3μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	50.3% 5.54mg	29.8% 3.27mg	11mg per day for Men 19-50 years
Water	0.63% 23.3g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Red Kidney Beans VS Wheat Sprouts per 7 oz

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

Lets compare vitamin content per 7 ounces of Red Kidney Beans vs Wheat Sprouts:

• 7 ounces of Red Kidney Beans have 2.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B6, 10.4 times more Vitamin B9 and 1.7 times more Vitamin C than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 1.5 times more Vitamin B3 than Raw Red Kidney Beans.
• Both Red Kidney Beans and Wheat Sprouts provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Red Kidney Beans as well as Sprouted Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Red Kidney Beans vs Wheat Sprouts:

• 7 ounces of Red Kidney Beans have 3 times more Calcium, 2.7 times more Copper, 3.1 times more Iron, 1.7 times more Magnesium, 2 times more Phosphorus, 8 times more Potassium and 1.7 times more Zinc than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 1.7 times more Manganese and 13.3 times more Selenium than Raw Red Kidney Beans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Red Kidney Beans have 1.7 times more Energy, 13.8 times more Omega 3, 1.4 times more Carbohydrate, 13.8 times more Fiber and 3 times more Protein than Wheat Sprouts.
• While 7 oz of Sprouted Wheat contain 2.3 times more Omega 6 than Raw Red Kidney Beans.
• 7 ounces of Red Kidney Beans provide inadequate amounts of Omega 6
• 7 ounces of Wheat Sprouts provide inadequate amounts of Omega 3