Comparing Nutrients in 500 calories Boiled Kidney BeansVS Stir-Fried Lentils Sprouts

Weight per 500 calories

Boiled Kidney Beans

394g

Stir-Fried Lentils Sprouts

495g

Boiled Kidney Beans have 1.3 times more energy per 100g than Stir-Fried Lentils Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Lentils having average energy density.

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Stir-Fried Lentils Sprouts?

Macros Ratio

Protein Fat Carbs

Boiled Kidney Beans

27%

70%

Stir-Fried Lentils Sprouts

28%

69%

500 kcal ▼

Macro Nutrients

Boiled Kidney Beansvs Stir-Fried Lentils Sprouts

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.03%1.97g

Fat

2.3%2.23g

1.97 gvs2.23 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.9%0.29g

Saturated Fat

0.82%0.26g

0.29 gvs0.26 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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42%0.67g

Omega 3

11%0.17g

0.67 gvs0.17 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.5%0.43g

Omega 6

4.83%0.82g

0.43 gvs0.82 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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69%89.8g

Carbohydrate

81%105g

89.8 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.74%1.26g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.26 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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66.3%25g

Fiber

25 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61%34g

Protein

77.8%43.6g

34 gvs43.6 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Boiled Kidney Beansvs Stir-Fried Lentils Sprouts

0%0μg

Vitamin A

1.1%9.9μg

RAE, retinol activity equivalents

0 μgvs9.9 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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52.5%0.63mg

Vitamin B1

91%1.1mg

Thiamine

0.63 mgvs1.1 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17.6%0.23mg

Vitamin B2

34.3%0.45mg

Riboflavin

0.23 mgvs0.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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14.2%2.28mg

Vitamin B3

37%5.94mg

Niacin, nicotinic acid, niacinamide

2.28 mgvs5.94 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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17.3%0.87mg

Vitamin B5

56.5%2.83mg

Pantothenic acid

0.87 mgvs2.83 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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36.3%0.47mg

Vitamin B6

62.5%0.81mg

Pyridoxine

0.47 mgvs0.81 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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128%512μg

Vitamin B9

83%332μg

Folates and Folic Acid

512 μgvs332 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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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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5.25%4.72mg

Vitamin C

69.3%62.4mg

Ascorbic acid

4.72 mgvs62.4 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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0.79%0.12mg

Vitamin E

Tocopherols and Tocotrienols

0.12 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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27.6%33μg

Vitamin K

Phytomenadione or phylloquinone

33 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Boiled Kidney Beansvs Stir-Fried Lentils Sprouts

13.8%138mg

Calcium

6.93%69.3mg

138 mgvs69.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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94%0.85mg

Copper

185%1.67mg

0.85 mgvs1.67 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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 .

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109%8.74mg

Iron

192%15.3mg

8.74 mgvs15.3 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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39.4%165mg

Magnesium

41.3%173mg

165 mgvs173 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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73.6%1.7mg

Manganese

108%2.5mg

1.7 mgvs2.5 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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77.6%543mg

Phosphorus

108%757mg

543 mgvs757 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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47%1594mg

Potassium

41.4%1406mg

1594 mgvs1406 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.87%4.33μg

Selenium

5.4%2.97μg

4.33 μgvs2.97 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.26%3.94mg

Sodium

3.3%49.5mg

3.94 mgvs49.5 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35.8%3.94mg

Zinc

72%7.92mg

3.94 mgvs7.92 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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7.12%264g

Water

9.2%340g

264 gvs340 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Boiled Kidney Beans vs Stir-Fried Lentils Sprouts:

Boiled All Types Kidney Beans have 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 1.7 times more Vitamin B1, 2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 13.2 times more Vitamin C than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Boiled Kidney Beans vs Stir-Fried Lentils Sprouts:

Boiled All Types Kidney Beans have 2 times more Calcium and 1.5 times more Selenium than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 2 times more Copper, 1.8 times more Iron, 1.5 times more Manganese, 1.4 times more Phosphorus, 2 times more Zinc and 1.3 times more Water than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Lentils have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled All Types Kidney Beans have 3.9 times more Omega 3 than Stir-Fried Sprouted Lentils.
While Stir-Fried Sprouted Lentils contain 1.3 times more Protein than Boiled All Types Kidney Beans.
Both Boiled All Types Kidney Beans and Stir-Fried Sprouted Lentils have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Boiled All Types Kidney Beans as well as Stir-Fried Sprouted Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Boiled Kidney BeansVS Canned Kidney BeansStir-Fried Lentils SproutsVS Canned Kidney BeansBoiled Kidney BeansVS Butterhead LettuceStir-Fried Lentils SproutsVS Butterhead Lettuce

Compare Foods

Comparing Nutrients in 500 calories Boiled Kidney BeansVS Stir-Fried Lentils Sprouts

Weight per 500 calories

Which food has more nutrients per 500 calories - Boiled Kidney Beans or Stir-Fried Lentils Sprouts?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: