Comparing Nutrients in 14 ounces Sprouted Navy Beans VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	9.17% 266kcal	22% 643kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	44% 0.7g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40% 51.8g	94% 123g	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	NA	56.4% 21.4g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	66% 37g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	20.5% 1.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	59.2% 0.77mg	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	131% 524μg	33.7% 135μg	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	83% 74.6mg	3.1% 2.78mg	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

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	20.6% 206mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	39% 0.35mg	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	96% 7.66mg	134% 10.8mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	85% 1.96mg	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	56.7% 397mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	75.4% 2564mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	10% 5.56μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	22% 329mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	8.5% 314g	6.22% 230g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Cooked Frozen Young Pinto Beans per 14 oz

Compare the macro and micronutrient content in 14 oz of Sprouted Navy Beans versus 14 oz of Cooked Frozen Young Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Sprouted Navy Beans vs Cooked Frozen Young Pinto Beans:

• 14 ounces of Sprouted Navy Beans have 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5, 3.9 times more Vitamin B9 and 26.9 times more Vitamin C than Cooked Frozen Young Pinto Beans.
• Both Sprouted Navy Beans and Cooked Frozen Young Pinto Beans provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sprouted Navy Beans vs Cooked Frozen Young Pinto Beans:

• 14 ounces of Sprouted Navy Beans have 4 times more Copper, 1.9 times more Magnesium, 1.3 times more Zinc and 1.4 times more Water than Cooked Frozen Young Pinto Beans.
• While 14 oz of Boiled and Drained Frozen Young Pinto Beans contain 3.5 times more Calcium, 1.4 times more Iron, 2.1 times more Potassium, 2.3 times more Selenium and 6.4 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Cooked Frozen Young Pinto Beans contain similar levels of Manganese and Phosphorus per 14 ounces.
• 14 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Navy Beans have 1.5 times more Omega 3 than Cooked Frozen Young Pinto Beans.
• While 14 oz of Boiled and Drained Frozen Young Pinto Beans contain 2.4 times more Energy, 2.4 times more Carbohydrate and 1.5 times more Protein than Raw Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in 14 ounces.