Comparing Nutrients in 14 ounces Stir-Fried Mung Beans Sprouts VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	74% 1.2g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	3.95% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	46% 59.6g	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	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	30.5% 17g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	71.7% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	31.3% 5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	67.8% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	60.4% 0.79mg	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	69.5% 278μg	105% 421μg	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	70.6% 63.5mg	76.3% 68.7mg	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

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	172% 1.54mg	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	94% 7.54mg	105% 8.37mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	105% 441mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	77% 1.77mg	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	44.8% 314mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	37% 1258mg	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	2.4% 35.7mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	35% 3.85mg	11mg per day for Men 19-50 years
Water	9.04% 335g	8.15% 302g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Stir-Fried Mung Beans Sprouts vs Boiled Sprouted Navy Beans:

• Boiled and Drained Sprouted Navy Beans contain 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Vitamin B3 and Vitamin C per 14 oz.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Stir-Fried Mung Beans Sprouts vs Boiled Sprouted Navy Beans:

• Boiled and Drained Sprouted Navy Beans contain 1.5 times more Copper, 3.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Calcium, Iron, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Boiled and Drained Sprouted Navy Beans contain 1.6 times more Energy, 27.2 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Protein than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.