Comparing Nutrients in 100 calories Stir-Fried Mung Beans Sprouts VS California Red Kidney Beans

Weight per 100 calories

• Stir-Fried Mung Beans Sprouts: 200g
• California Red Kidney Beans: 30.3g

Raw California Red Kidney Beans have 6.6 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is high in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

Which food has more nutrients per 100 calories - Stir-Fried Mung Beans Sprouts or California Red Kidney Beans?

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.078% 0.076g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.034% 0.011g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.096% 0.016g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	14% 18g	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	10% 3.8g	20% 7.55g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	13% 7.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	5.1% 0.066mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	3.9% 0.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	4.73% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	9.25% 0.12mg	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	35% 140μg	30% 119μg	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	35.6% 32mg	1.5% 1.36mg	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

	Stir-Fried Mung Beans Sprouts	California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	37% 0.33mg	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	47.5% 3.8mg	35.4% 2.83mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	11.5% 48.5mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	13% 0.3mg	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	22.6% 158mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	13.3% 452mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.76% 0.97μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.22% 3.33mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	7.02% 0.77mg	11mg per day for Men 19-50 years
Water	4.56% 169g	0.096% 3.56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stir-Fried Mung Beans Sprouts vs California Red Kidney Beans:

• Stir-Fried Sprouted Mung Beans have 1.7 times more Vitamin B1, 5.4 times more Vitamin B2, 3.8 times more Vitamin B3, 4.7 times more Vitamin B5, 2.2 times more Vitamin B6 and 23.5 times more Vitamin C than Raw California Red Kidney Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw California Red Kidney Beans have similar amounts of Vitamin B9 per 100 kcal.
• Both Stir-Fried Sprouted Mung Beans as well as Raw California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Stir-Fried Mung Beans Sprouts vs California Red Kidney Beans:

• Stir-Fried Sprouted Mung Beans have 1.5 times more Copper, 1.3 times more Iron, 1.4 times more Magnesium, 1.9 times more Manganese, 1.3 times more Phosphorus, 1.2 times more Selenium, 5.4 times more Sodium, 2.3 times more Zinc and 47.4 times more Water than Raw California Red Kidney Beans.
• While Raw California Red Kidney Beans contain 2.3 times more Calcium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw California Red Kidney Beans have similar amounts of Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw California Red Kidney Beans contain 2 times more Fiber than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw California Red Kidney Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 kcal.
• Both Stir-Fried Sprouted Mung Beans as well as Raw California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.