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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	6.84% 198kcal	9.17% 266kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	64.5% 1.03g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	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	32.3% 42g	40% 51.8g	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	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	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	129% 1.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	30.3% 4.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	65.5% 3.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	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	69.5% 278μg	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	70.6% 63.5mg	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	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	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	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	94% 7.54mg	96% 7.66mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	95% 401mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	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	44.8% 314mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	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	2.4% 35.7mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	9.04% 335g	8.5% 314g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans contain 2.8 times more Vitamin B1, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 14 oz.
• Both Stir-Fried 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 Stir-Fried Mung Beans Sprouts vs Sprouted Navy Beans:

• Raw Sprouted Navy Beans contain 1.4 times more Copper, 3.1 times more Magnesium, 1.4 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 Raw Sprouted Navy Beans have similar amounts of Calcium, Iron, Selenium, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Sprouted Navy Beans contain 1.3 times more Energy, 23.6 times more Omega 3 and 1.4 times more Protein than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Carbohydrate per 14 oz.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.