Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Boiled Kidney Beans

Weight per 500 calories

Stir-Fried Lentils Sprouts

495g

Boiled Kidney Beans

394g

Boiled All Types Kidney Beans have 1.3 times more energy per unit of mass than Stir-Fried Sprouted Lentils, which is average in comparison to other foods. Stir-Fried Lentils Sprouts having average energy density.

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

Macros Ratio

Protein Fat Carbs

Stir-Fried Lentils Sprouts

28%

69%

Boiled Kidney Beans

27%

70%

500 kcal ▼

Macro Nutrients

Stir-Fried Lentils Sproutsvs Boiled Kidney Beans

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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2.3%2.23g

Fat

2.03%1.97g

2.23 gvs1.97 g

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

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0.82%0.26g

Saturated Fat

0.9%0.29g

0.26 gvs0.29 g

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

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11%0.17g

Omega 3

42%0.67g

0.17 gvs0.67 g

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

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4.83%0.82g

Omega 6

2.5%0.43g

0.82 gvs0.43 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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81%105g

Carbohydrate

69%89.8g

105 gvs89.8 g

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

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Sugars

1.74%1.26g

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

NA gvs1.26 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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Fiber

66.3%25g

NA gvs25 g

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

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77.8%43.6g

Protein

61%34g

43.6 gvs34 g

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

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Vitamins

Stir-Fried Lentils Sproutsvs Boiled Kidney Beans

1.1%9.9μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

9.9 μgvs0 μg

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

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91%1.1mg

Vitamin B1

52.5%0.63mg

Thiamine

1.1 mgvs0.63 mg

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

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34.3%0.45mg

Vitamin B2

17.6%0.23mg

Riboflavin

0.45 mgvs0.23 mg

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

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37%5.94mg

Vitamin B3

14.2%2.28mg

Niacin, nicotinic acid, niacinamide

5.94 mgvs2.28 mg

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

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56.5%2.83mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

2.83 mgvs0.87 mg

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

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62.5%0.81mg

Vitamin B6

36.3%0.47mg

Pyridoxine

0.81 mgvs0.47 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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83%332μg

Vitamin B9

128%512μg

Folates and Folic Acid

332 μgvs512 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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69.3%62.4mg

Vitamin C

5.25%4.72mg

Ascorbic acid

62.4 mgvs4.72 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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Vitamin E

0.79%0.12mg

Tocopherols and Tocotrienols

NA mgvs0.12 mg

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

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Vitamin K

27.6%33μg

Phytomenadione or phylloquinone

NA μgvs33 μg

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

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Minerals

Stir-Fried Lentils Sproutsvs Boiled Kidney Beans

6.93%69.3mg

Calcium

13.8%138mg

69.3 mgvs138 mg

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

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185%1.67mg

Copper

94%0.85mg

1.67 mgvs0.85 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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192%15.3mg

Iron

109%8.74mg

15.3 mgvs8.74 mg

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

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41.3%173mg

Magnesium

39.4%165mg

173 mgvs165 mg

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

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108%2.5mg

Manganese

73.6%1.7mg

2.5 mgvs1.7 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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108%757mg

Phosphorus

77.6%543mg

757 mgvs543 mg

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

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41.4%1406mg

Potassium

47%1594mg

1406 mgvs1594 mg

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

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5.4%2.97μg

Selenium

7.87%4.33μg

2.97 μgvs4.33 μg

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

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3.3%49.5mg

Sodium

0.26%3.94mg

49.5 mgvs3.94 mg

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

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72%7.92mg

Zinc

35.8%3.94mg

7.92 mgvs3.94 mg

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

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9.2%340g

Water

7.12%264g

340 gvs264 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 Stir-Fried Lentils Sprouts vs Boiled Kidney Beans:

Stir-Fried Sprouted Lentils have 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.
While Boiled All Types Kidney Beans contain 1.5 times more Vitamin B9 than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils as well as Boiled All Types Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 kcal.

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

Stir-Fried Sprouted Lentils have 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.
While Boiled All Types Kidney Beans contain 2 times more Calcium and 1.5 times more Selenium than Stir-Fried Sprouted Lentils.
Both Stir-Fried Sprouted Lentils and Boiled All Types Kidney Beans have similar amounts of Magnesium and Potassium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

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

Compare more foods per 500 kcal:

Stir-Fried Lentils SproutsVS Butterhead LettuceBoiled Kidney BeansVS Butterhead LettuceStir-Fried Lentils SproutsVS Canned Kidney BeansBoiled Kidney BeansVS Canned Kidney Beans

Compare Foods

Comparing Nutrients in 500 calories Stir-Fried Lentils SproutsVS Boiled Kidney Beans

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: