Comparing Nutrients in 100 calories Boiled Sprouted Mung Beans with Salt VS Canned Kidney Beans

Weight per 100 calories

• Boiled Sprouted Mung Beans with Salt: 526g
• Canned Kidney Beans: 119g

Canned All Types Kidney Beans have 4.4 times more energy per unit of mass than Boiled and Drained Sprouted Mung Beans with Salt, which is average in comparison to other foods. Boiled Sprouted Mung Beans with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Boiled Sprouted Mung Beans with Salt or Canned Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Canned Kidney Beans	25%	6%	69%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	2.96% 0.047g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	0.74% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.6% 19g	13.3% 17.3g	130g per day for Men 19-50 years
Sugars	20.6% 15g	3.04% 2.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.2g	g per day for Men 19-50 years
Fiber	11% 4.2g	13.5% 5.1g	38g per day for Men 19-50 years
Protein	19% 10.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.58% 5.26μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.26mg	11.5% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.3% 0.54mg	4.67% 0.061mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	3.06% 0.49mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.28mg	3.3% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	6.78% 0.088mg	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	38% 153μg	10.7% 43μg	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	66.7% 60mg	1.6% 1.43mg	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	2.46% 0.37mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	100% 119μg	4.07% 4.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Canned Kidney Beans	Recommended Dietary Allowance
Calcium	6.3% 63mg	4.05% 40.5mg	1000mg per day for Men 19-50 years
Copper	71.3% 0.64mg	18% 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	42.8% 3.42mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	17.5% 73.7mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	32% 0.74mg	8.7% 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	21% 147mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	5.74% 3.16μg	1.95% 1.07μg	55μg per day for Men 19-50 years
Sodium	86.3% 1295mg	23.5% 352mg	1500mg per day for Men 19-50 years
Zinc	22.5% 2.47mg	4.98% 0.55mg	11mg per day for Men 19-50 years
Water	13.3% 492g	2.5% 93g	3700g per day for Men 19-50 years

Boiled Sprouted Mung Beans With Salt VS Canned Kidney Beans Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Boiled Sprouted Mung Beans with Salt or Canned Kidney Beans?

Lets compare vitamin content per 100 calories of Boiled Sprouted Mung Beans with Salt vs Canned Kidney Beans:

• 100 calories of Boiled Sprouted Mung Beans with Salt have 1.9 times more Vitamin B1, 8.8 times more Vitamin B2, 8.8 times more Vitamin B3, 7.8 times more Vitamin B5, 3.2 times more Vitamin B6, 3.6 times more Vitamin B9, 42 times more Vitamin C, 15.5 times more Vitamin E and 24.5 times more Vitamin K than Canned Kidney Beans.
• 100 calories of Canned Kidney Beans have insufficient amounts of Vitamin C and Vitamin E
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Canned All Types Kidney Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Boiled Sprouted Mung Beans with Salt vs Canned Kidney Beans:

• 100 calories of Boiled Sprouted Mung Beans with Salt have 1.6 times more Calcium, 4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 3.7 times more Manganese, 1.4 times more Phosphorus, 1.9 times more Potassium, 2.9 times more Selenium, 3.7 times more Sodium, 4.5 times more Zinc and 5.3 times more Water than Canned Kidney Beans.
• 100 calories of Canned Kidney Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Boiled Sprouted Mung Beans with Salt have 6.8 times more Sugars and 1.7 times more Protein than Canned Kidney Beans.
• While 100 kcal of Canned All Types Kidney Beans contain 2.1 times more Omega 3 than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Canned Kidney Beans offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Canned All Types Kidney Beans provide inadequate amounts of Omega 6 in 100 calories.