Comparing Nutrients in 14 ounces Sprouted Navy Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	9.17% 266kcal	4.24% 123kcal	2900kcal per day for Men 19-50 years
Fat	2.86% 2.78g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	64.5% 1.03g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	3.43% 0.58g	1.03% 0.17g	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	21.3% 27.7g	130g per day for Men 19-50 years
Sugars	NA	18% 13g	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	7.6% 5.5g	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	% 6g	g per day for Men 19-50 years
Sucrose	NA	% 1.43g	g per day for Men 19-50 years
Fiber	NA	28.2% 10.7g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	13% 7.26g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	15.4% 139μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	129% 1.55mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.6% 0.85mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.3% 4.84mg	18.2% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.5% 3.27mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.3% 0.76mg	43% 0.56mg	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	32.7% 131μg	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	54% 48.4mg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	142% 171μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	5.95% 59.5mg	14.7% 147mg	1000mg per day for Men 19-50 years
Copper	157% 1.4mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.9% 75.4μg	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	95% 401mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	70.4% 1.6mg	37.3% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	367% 165μg	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	21.5% 151mg	700mg per day for Men 19-50 years
Potassium	36% 1218mg	24.6% 837mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	3.44% 51.6mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	8.5% 314g	9.7% 358g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Green Snap Beans per 14 oz

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

Lets compare vitamin content per 14 ounces of Sprouted Navy Beans vs Green Snap Beans:

• 14 ounces of Sprouted Navy Beans have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 1.5 times more Vitamin C than Green Snap Beans.
• While 14 oz of Raw Green Snap Beans contain more Vitamin A than Raw Sprouted Navy Beans.
• 14 ounces of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Sprouted Navy Beans vs Green Snap Beans:

• 14 ounces of Sprouted Navy Beans have 5.2 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Green Snap Beans.
• While 14 oz of Raw Green Snap Beans contain 2.5 times more Calcium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Green Snap Beans contain similar levels of Water per 14 ounces.
• 14 ounces of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Sprouted Navy Beans have 2.2 times more Energy, 3.8 times more Omega 3, 1.9 times more Carbohydrate and 3.4 times more Protein than Green Snap Beans.
• 14 ounces of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 14 ounces.