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Comparing Nutrients in 300 calories Canned Kidney BeansVS Stir-Fried Lentils Sprouts

Weight per 300 calories

Canned Kidney Beans
357g
Stir-Fried Lentils Sprouts
297g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Canned Kidney Beans or Stir-Fried Lentils Sprouts?

Macros Ratio

Protein Fat Carbs

Canned Kidney Beans
25%
6%
69%
Stir-Fried Lentils Sprouts
28%
3%
69%
300 kcal ▼

Macro Nutrients

Canned Kidney Beansvs Stir-Fried Lentils Sprouts
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
2.2%2.14g
Fat
1.38%1.34g
2.14 gvs1.34 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
1.57%0.5g
Saturated Fat
0.49%0.16g
0.5 gvs0.16 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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18.3%0.29g
Omega 3
6.5%0.1g
0.29 gvs0.1 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.23%0.38g
Omega 6
2.9%0.49g
0.38 gvs0.49 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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40%51.8g
Carbohydrate
48.6%63g
51.8 gvs63 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
9.1%6.6g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
6.6 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g
Fructose
NA
≤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]
0 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g
Glucose
NA
0 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.6g
Sucrose
NA
6.6 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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40.4%15.4g
Fiber
NA
15.4 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
33.3%18.6g
Protein
46.7%26g
18.6 gvs26 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Canned Kidney Beansvs Stir-Fried Lentils Sprouts
NA
Vitamin A
0.66%5.94μg
RAE, retinol activity equivalents
NA μgvs5.94 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.5%0.41mg
Vitamin B1
54.5%0.65mg
Thiamine
0.41 mgvs0.65 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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14%0.18mg
Vitamin B2
20.6%0.27mg
Riboflavin
0.18 mgvs0.27 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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9.17%1.47mg
Vitamin B3
22.3%3.56mg
Niacin, nicotinic acid, niacinamide
1.47 mgvs3.56 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
9.86%0.49mg
Vitamin B5
34%1.7mg
Pantothenic acid
0.49 mgvs1.7 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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20.3%0.26mg
Vitamin B6
37.5%0.49mg
Pyridoxine
0.26 mgvs0.49 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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32%129μg
Vitamin B9
49.8%199μg
Folates and Folic Acid
129 μgvs199 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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4.76%4.3mg
Vitamin C
41.6%37.4mg
Ascorbic acid
4.3 mgvs37.4 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.48%0.071mg
Vitamin E
NA
Tocopherols and Tocotrienols
0.071 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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12.2%14.6μg
Vitamin K
NA
Phytomenadione or phylloquinone
14.6 μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Canned Kidney Beansvs Stir-Fried Lentils Sprouts
12%121mg
Calcium
4.16%41.6mg
121 mgvs41.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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53.6%0.48mg
Copper
111%1mg
0.48 mgvs1 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

Find Legumes rich in Fluoride
52.2%4.18mg
Iron
115%9.2mg
4.18 mgvs9.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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23%96mg
Magnesium
24.8%104mg
96 mgvs104 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
26%0.6mg
Manganese
65%1.5mg
0.6 mgvs1.5 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Legumes rich in Molybdenum
46%321mg
Phosphorus
65%454mg
321 mgvs454 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
25%846mg
Potassium
25%844mg
846 mgvs844 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
5.84%3.2μg
Selenium
3.24%1.8μg
3.2 μgvs1.8 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
70.5%1057mg
Sodium
2%29.7mg
1057 mgvs29.7 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
15%1.64mg
Zinc
43.2%4.75mg
1.64 mgvs4.75 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
7.53%279g
Water
5.5%204g
279 gvs204 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Canned Kidney Beans vs Stir-Fried Lentils Sprouts:
Comparing minerals per 300 calories for Canned Kidney Beans vs Stir-Fried Lentils Sprouts:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Canned Kidney BeansVS California Red Kidney BeansStir-Fried Lentils SproutsVS California Red Kidney BeansCanned Kidney BeansVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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