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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Kidney Beans	45%	12%	43%
Boiled Balsam-pear , Pods	15%	7%	78%

Macro Nutrients

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Energy	1% 29kcal	0.66% 19kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.072g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.46% 0.078g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.15% 4.1g	3.32% 4.32g	130g per day for Men 19-50 years
Sugars	NA	2.7% 1.95g	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	5.26% 2g	38g per day for Men 19-50 years
Protein	7.5% 4.2g	1.5% 0.84g	56g per day for Men 19-50 years

Vitamins

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.2% 0.25mg	4.08% 0.053mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.3% 2.92mg	1.75% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.36% 0.37mg	3.86% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.54% 0.085mg	3.15% 0.041mg	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	14.8% 59μg	12.8% 51μg	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	43% 38.7mg	36.7% 33mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Kidney Beans	Boiled Balsam-pear , Pods	Recommended Dietary Allowance
Calcium	1.7% 17mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	3.67% 0.033mg	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	10% 0.81mg	4.75% 0.38mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	7.9% 0.18mg	3.74% 0.086mg	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	5.3% 37mg	5.14% 36mg	700mg per day for Men 19-50 years
Potassium	5.5% 187mg	9.4% 319mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	0.36% 0.2μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.54% 94g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Sprouted Kidney Beans have 7.3 times more Vitamin B1, 4.7 times more Vitamin B2, 10.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.1 times more Vitamin B6 than Boiled Balsam-pear , Pods.
• Both Sprouted Kidney Beans and Boiled Balsam-pear , Pods provide similar amounts of Vitamin B9 and Vitamin C per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods have insufficient amounts of Vitamin B3
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Balsam-pear , Pods have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

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

• 100 grams of Sprouted Kidney Beans have 4.8 times more Copper, 2.1 times more Iron, 1.3 times more Magnesium and 2.1 times more Manganese than Boiled Balsam-pear , Pods.
• While 100 g of Boiled and Drained Balsam-pear , Pods contain 1.7 times more Potassium and 1.9 times more Zinc than Raw Sprouted Kidney Beans.
• Both Sprouted Kidney Beans and Boiled Balsam-pear , Pods contain similar levels of Phosphorus and Water per 100 grams.
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Balsam-pear , Pods lack sufficient amounts of Calcium and Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Kidney Beans have more Omega 3 and 5 times more Protein than Boiled Balsam-pear , Pods.
• Both Sprouted Kidney Beans and Boiled Balsam-pear , Pods offer comparable quantities of Carbohydrate per 100 grams.
• 100 grams of Boiled Balsam-pear , Pods provide inadequate amounts of Omega 3 and Protein
• Both Raw Sprouted Kidney Beans as well as Boiled and Drained Balsam-pear , Pods provide inadequate amounts of Energy and Omega 6 in 100 grams.