Comparing Nutrients in 14 ounces Boiled Sprouted Mung Beans VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Sprouted Mung Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	2.87% 83.3kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.099g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	0.54% 0.091g	3.43% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.8% 16.6g	40% 51.8g	130g per day for Men 19-50 years
Sugars	15.5% 11.3g	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	8.36% 3.18g	NA	38g per day for Men 19-50 years
Protein	14.4% 8.06g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.3% 3.24mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.3% 0.96mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	58.3% 0.76mg	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	28.8% 115μg	131% 524μg	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	50.3% 45.2mg	83% 74.6mg	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	1.85% 0.28mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	75% 90μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	54% 0.48mg	157% 1.4mg	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	32.2% 2.58mg	96% 7.66mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	24% 0.56mg	70.4% 1.6mg	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	16% 111mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	11.8% 401mg	36% 1218mg	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	2.65% 39.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	17% 1.87mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	10% 371g	8.5% 314g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Sprouted Mung Beans vs Sprouted Navy Beans:

• Raw Sprouted Navy Beans contain 7.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.5 times more Vitamin B3, 3.4 times more Vitamin B5, 3.5 times more Vitamin B6, 4.6 times more Vitamin B9 and 1.6 times more Vitamin C than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Sprouted Mung Beans vs Sprouted Navy Beans:

• Raw Sprouted Navy Beans contain 2.9 times more Copper, 3 times more Iron, 7.2 times more Magnesium, 2.9 times more Manganese, 3.6 times more Phosphorus, 3 times more Potassium and 1.9 times more Zinc than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Calcium, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Navy Beans contain 3.2 times more Energy, 28.9 times more Omega 3, 3.1 times more Carbohydrate and 3 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.