Comparing Nutrients in 1 kilogram Sprouted Navy Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	23% 670kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	9.94% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	115% 150g	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	NA	38g per day for Men 19-50 years
Protein	110% 61.5g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	152% 1.98mg	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	330% 1320μg	265% 1060μg	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	209% 188mg	192% 173mg	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

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	15% 150mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	432% 3.9mg	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	241% 19.3mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	194% 4.46mg	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	143% 1000mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	21.4% 792g	20.5% 760g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans have 1.2 times more Vitamin B9 than Boiled and Drained Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 1 kg.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 kg.

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

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of minerals per 1 kg
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of macro-nutrients per 1 kg
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 kg.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.