Comparing Nutrients in 1 kilogram Boiled Sprouted Navy Beans VS Frozen Young Pinto Beans

Macros Ratio

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

Macro Nutrients

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	27% 780kcal	58.6% 1700kcal	2900kcal per day for Men 19-50 years
Fat	8.35% 8.1g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	3.06% 0.98g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	187% 3g	116% 1.86g	1.6g per day for Men 19-50 years
Omega 6	9.94% 1.7g	6.18% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	250% 325g	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	150% 57g	38g per day for Men 19-50 years
Protein	126% 70.7g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	318% 3.8mg	283% 3.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79% 12.6mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	171% 8.54mg	60.4% 3.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	152% 1.98mg	165% 2.15mg	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	265% 1060μg	125% 500μg	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	192% 173mg	11% 10mg	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

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	16% 160mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	432% 3.9mg	109% 0.98mg	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	264% 21mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	264% 1110mg	143% 600mg	420mg per day for Men 19-50 years
Manganese	194% 4.46mg	237% 5.46mg	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	147% 1030mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	93% 3170mg	222% 7560mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	27.3% 15μg	55μg per day for Men 19-50 years
Sodium	9.33% 140mg	61.3% 920mg	1500mg per day for Men 19-50 years
Zinc	88% 9.7mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	20.5% 760g	15% 558g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 17.3 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained 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 Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 3.6 times more Calcium, 1.4 times more Iron, 2.4 times more Potassium, 2.5 times more Selenium and 6.6 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled and Drained Sprouted Navy Beans have 1.6 times more Omega 3 than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 2.2 times more Energy, 2.2 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.