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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Boiled Sprouted Kidney Beans: 303g

Boiled and Drained Sprouted Kidney Beans have 1.9 times more energy per unit of mass than Raw Balsam-pear , Pods, which is low in comparison to other foods. Balsam-pear , Pods having very low energy density.

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Boiled Sprouted Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Boiled Sprouted Kidney Beans	44%	12%	44%

Macro Nutrients

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.03% 1g	1.8% 1.76g	97g per day for Men 19-50 years
Saturated Fat	NA	0.79% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	36.7% 0.59g	1.6g per day for Men 19-50 years
Omega 6	NA	2.2% 0.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.8g	11% 14.3g	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	43.3% 16.5g	NA	38g per day for Men 19-50 years
Protein	10.5% 5.9g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Vitamin A	15.7% 141μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.6% 0.24mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	63.6% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	21.7% 0.28mg	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	106% 424μg	35.6% 142μg	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	549% 494mg	120% 108mg	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

	Balsam-pear , Pods	Boiled Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	11% 112mg	5.76% 57.6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	58.6% 0.53mg	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	31.6% 2.53mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	16.6% 69.7mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	26.2% 0.6mg	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	26% 182mg	16.5% 115mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	17.3% 588mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	1.4% 21.2mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	15% 553g	7.3% 271g	3700g per day for Men 19-50 years

Balsam-pear , Pods VS Boiled Sprouted Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Balsam-pear , Pods or Boiled Sprouted Kidney Beans?

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

• 100 calories of Balsam-pear , Pods have more Vitamin A, 3 times more Vitamin B9 and 4.6 times more Vitamin C than Boiled Sprouted Kidney Beans.
• While 100 kcal of Boiled and Drained Sprouted Kidney Beans contain 4.7 times more Vitamin B1, 3.5 times more Vitamin B2 and 3.9 times more Vitamin B3 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Boiled Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Boiled and Drained Sprouted Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Balsam-pear , Pods have 1.9 times more Calcium, 1.4 times more Magnesium, 1.6 times more Phosphorus, 3 times more Potassium, 3.5 times more Zinc and 2 times more Water than Boiled Sprouted Kidney Beans.
• While 100 kcal of Boiled and Drained Sprouted Kidney Beans contain 2.6 times more Copper and 1.5 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans contain similar levels of Iron and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Balsam-pear , Pods have 1.5 times more Carbohydrate than Boiled Sprouted Kidney Beans.
• While 100 kcal of Boiled and Drained Sprouted Kidney Beans contain 2.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Boiled Sprouted Kidney Beans offer comparable quantities of Energy per 100 calories.