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

Macros Ratio

	Protein	Fat	Carbs
Boiled Balsam-pear , Leafy Tips	34%	4%	62%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Boiled Balsam-pear , Leafy Tips	Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	1.17% 34kcal	1% 29kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.1% 0.032g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	4.06% 0.065g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.071% 0.012g	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	5.14% 6.68g	3.15% 4.1g	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	7.5% 4.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Balsam-pear , Leafy Tips	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.7% 0.28mg	19.2% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.2% 1mg	18.3% 2.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.2% 0.06mg	7.36% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.5% 0.76mg	6.54% 0.085mg	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	14.8% 59μg	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	43% 38.7mg	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	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	4.2% 42mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	22.3% 0.2mg	17.7% 0.16mg	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	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	23.3% 0.54mg	7.9% 0.18mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	17.7% 602mg	5.5% 187mg	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	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	2.4% 88.7g	2.45% 91g	3700g per day for Men 19-50 years

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

• 100 grams of Boiled Balsam-pear , Leafy Tips have more Vitamin A, 8.9 times more Vitamin B6, 1.5 times more Vitamin B9 and 1.4 times more Vitamin C than Sprouted Kidney Beans.
• While 100 g of Raw Sprouted Kidney Beans contain 2.5 times more Vitamin B1, 2.9 times more Vitamin B3 and 6.1 times more Vitamin B5 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and 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 Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw 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 Sprouted Kidney Beans:

• 100 grams of Boiled Balsam-pear , Leafy Tips have 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 4.5 times more Magnesium, 2.9 times more Manganese, 2.1 times more Phosphorus and 3.2 times more Potassium than Sprouted Kidney Beans.
• While 100 g of Raw Sprouted Kidney Beans contain 1.3 times more Zinc than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans contain similar levels of Water per 100 grams.
• 100 grams of Sprouted Kidney Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw 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 1.6 times more Carbohydrate than Sprouted Kidney Beans.
• While 100 g of Raw Sprouted Kidney Beans contain 2.6 times more Omega 3 than Boiled and Drained Balsam-pear , Leafy Tips.
• Both Boiled Balsam-pear , Leafy Tips and Sprouted Kidney Beans offer comparable quantities of Protein per 100 grams.
• Both Boiled and Drained Balsam-pear , Leafy Tips as well as Raw Sprouted Kidney Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.