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

Macros Ratio

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

Macro Nutrients

	Sprouted Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	22.6% 655kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	0.63% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	91% 119g	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	130% 49.4g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	86.4% 48.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	California Red 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	64.5% 0.77mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	33.4% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	25.5% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	60.6% 0.79mg	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	65.5% 262μg	195% 782μg	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	41.5% 37.3mg	9.92% 8.93mg	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

	Sprouted Navy Beans	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38.7% 387mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	243% 2.2mg	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	48% 3.83mg	232% 18.6mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	75.6% 318mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	86.3% 2mg	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	28.3% 198mg	115% 804mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	87% 2957mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	46% 5.06mg	11mg per day for Men 19-50 years
Water	4.25% 157g	0.63% 23.3g	3700g per day for Men 19-50 years

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

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

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

• Raw Sprouted Navy Beans have 6.7 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 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.

Comparison of macro-nutrients per 7 ounces:

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