Comparing Nutrients in 7 ounces Sprouted Peas VS Boiled Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Peas	24%	4%	72%
Boiled Kidney Beans	27%	3%	70%

Macro Nutrients

	Sprouted Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.7% 252kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.35g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	0.45% 0.14g	32g per day for Men 19-50 years
Omega 3	7.57% 0.12g	21% 0.34g	1.6g per day for Men 19-50 years
Omega 6	3.1% 0.53g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.4% 53.8g	35% 45.2g	130g per day for Men 19-50 years
Sugars	NA	0.88% 0.64g	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	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	31% 17.5g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Sprouted Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.2% 0.45mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	38.3% 6.13mg	7.17% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.04mg	8.73% 0.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.5% 0.53mg	18.3% 0.24mg	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	71.4% 286μg	64.5% 258μg	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	23% 20.6mg	2.65% 2.4mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Peas	Boiled Kidney Beans	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	6.95% 69.5mg	1000mg per day for Men 19-50 years
Copper	60% 0.54mg	47.6% 0.43mg	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	56% 4.5mg	55% 4.4mg	8mg per day for Men 19-50 years
Magnesium	26.5% 111mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	37% 0.85mg	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	46.8% 327mg	39% 274mg	700mg per day for Men 19-50 years
Potassium	22.2% 756mg	23.6% 804mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	3.97% 2.2μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.6% 133g	3700g per day for Men 19-50 years

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

• Raw Sprouted Peas have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 5.3 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 8.7 times more Vitamin C than Boiled All Types Kidney Beans.
• Both Raw Sprouted Peas and Boiled All Types Kidney Beans have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Sprouted Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Sprouted Peas have 1.3 times more Copper, 1.3 times more Magnesium and 20 times more Sodium than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 1.8 times more Selenium than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Boiled All Types Kidney Beans have similar amounts of Calcium, Iron, Manganese, Phosphorus, Potassium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Peas have 2.5 times more Omega 6 than Boiled All Types Kidney Beans.
• While Boiled All Types Kidney Beans contain 2.8 times more Omega 3 than Raw Sprouted Peas.
• Both Raw Sprouted Peas and Boiled All Types Kidney Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Sprouted Peas as well as Boiled All Types Kidney Beans have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.