Comparing Nutrients in 100 grams Boiled Balsam-pear , Leafy Tips VS Boiled Sprouted Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	1.14% 33kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.26% 0.083g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.14% 6.68g	3.63% 4.7g	130g per day for Men 19-50 years
Sugars	1.43% 1.04g	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	5% 1.9g	NA	38g per day for Men 19-50 years
Protein	6.43% 3.6g	8.63% 4.83g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	13.4% 121μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 1mg	19% 3.02mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	7.62% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	7.15% 0.093mg	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	22% 88μg	11.8% 47μg	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	61.8% 55.6mg	39.6% 35.6mg	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	9.67% 1.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	136% 163μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Balsam-pear , Leafy Tips	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	19.3% 0.17mg	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	12.8% 1.02mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	8.65% 0.2mg	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	11% 77mg	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	1.64% 0.9μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	4% 0.44mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.4% 89.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Balsam-pear , Leafy Tips VS Boiled Sprouted Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Boiled Balsam-pear , Leafy Tips versus 100 g of Boiled Sprouted Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Boiled Balsam-pear , Leafy Tips vs Boiled Sprouted Kidney Beans:

• 100 grams of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 8.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 100 g of Boiled and Drained Sprouted Kidney Beans contain 2.5 times more Vitamin B1, 3 times more Vitamin B3 and 6.4 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Sprouted Kidney Beans provide similar amounts of Vitamin B2 per 100 grams.
• 100 grams of Boiled Balsam-pear , Leafy Tips have insufficient amounts of Vitamin B5
• 100 grams of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Boiled Balsam-pear , Leafy Tips vs Boiled Sprouted Kidney Beans:

• 100 grams of Boiled Balsam-pear , Leafy Tips have 2.2 times more Calcium, 4.1 times more Magnesium, 2.7 times more Manganese, 2 times more Phosphorus and 3.1 times more Potassium than Boiled Sprouted Kidney Beans.
• While 100 g of Boiled and Drained Sprouted Kidney Beans contain 1.5 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Boiled Sprouted Kidney Beans contain similar levels of Copper, Iron and Water per 100 grams.
• 100 grams of Boiled Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Boiled Balsam-pear , Leafy Tips have 1.4 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 100 g of Boiled and Drained Sprouted Kidney Beans contain 3 times more Omega 3 and 1.3 times more Protein than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Boiled and Drained Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.