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

Weight per 100 calories

• Balsam-pear , Pods: 588g
• Sprouted Kidney Beans: 345g

Raw Sprouted Kidney Beans have 1.7 times more energy per unit of mass than Raw Balsam-pear , Pods, which is very 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 Sprouted Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Balsam-pear , Pods	20%	8%	72%
Sprouted Kidney Beans	45%	12%	43%

Macro Nutrients

	Balsam-pear , Pods	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	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	NA	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	36.4% 0.58g	1.6g per day for Men 19-50 years
Omega 6	NA	2.17% 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% 14g	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% 14.5g	56g per day for Men 19-50 years

Vitamins

	Balsam-pear , Pods	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	106% 1.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	66.3% 0.86mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.35mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	25.4% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	22.5% 0.29mg	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	51% 203μg	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	148% 133mg	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	Sprouted Kidney Beans	Recommended Dietary Allowance
Calcium	11% 112mg	5.86% 58.6mg	1000mg per day for Men 19-50 years
Copper	22.2% 0.2mg	61% 0.55mg	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	35% 2.8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	17.2% 72.4mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	27.3% 0.63mg	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	18.2% 128mg	700mg per day for Men 19-50 years
Potassium	51.2% 1741mg	19% 645mg	3400mg per day for Men 19-50 years
Selenium	2.14% 1.18μg	3.76% 2.07μg	55μg per day for Men 19-50 years
Sodium	1.96% 29.4mg	1.38% 20.7mg	1500mg per day for Men 19-50 years
Zinc	42.8% 4.7mg	12.5% 1.38mg	11mg per day for Men 19-50 years
Water	15% 553g	8.45% 313g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Balsam-pear , Pods have more Vitamin A, 2.1 times more Vitamin B9 and 3.7 times more Vitamin C than Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 5.4 times more Vitamin B1, 3.7 times more Vitamin B2 and 4.3 times more Vitamin B3 than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 100 calories.
• 100 calories of Sprouted Kidney Beans have insufficient amounts of Vitamin A
• Both Raw Balsam-pear , Pods as well as Raw 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 Sprouted Kidney Beans:

• 100 calories of Balsam-pear , Pods have 1.9 times more Calcium, 1.4 times more Magnesium, 1.4 times more Phosphorus, 2.7 times more Potassium, 3.4 times more Zinc and 1.8 times more Water than Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 2.7 times more Copper and 1.8 times more Selenium than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and 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 Sprouted Kidney Beans.
• While 100 kcal of Raw Sprouted Kidney Beans contain 2.5 times more Protein than Raw Balsam-pear , Pods.
• Both Balsam-pear , Pods and Sprouted Kidney Beans offer comparable quantities of Energy per 100 calories.