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

Macros Ratio

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

Macro Nutrients

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	23% 670kcal	56% 1620kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.95% 4.8g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.8% 0.58g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	111% 1.77g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	5.82% 0.99g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	237% 309g	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	142% 54g	38g per day for Men 19-50 years
Protein	110% 61.5g	166% 93g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	39.5% 6.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	51.6% 2.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	149% 1.94mg	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	85% 340μg	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	7.78% 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

	Sprouted Navy Beans	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	15% 150mg	52% 520mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	98% 0.88mg	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	339% 27mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	129% 540mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	214% 4.93mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	190% 6460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	25.5% 14μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	55.3% 830mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	62.7% 6.9mg	11mg per day for Men 19-50 years
Water	21.4% 792g	15.7% 580g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Cooked Frozen Young Pinto Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Navy Beans versus 1 kg of Cooked Frozen Young Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sprouted Navy Beans has 1.4 times more Vitamin B1, 2 times more Vitamin B2, 1.9 times more Vitamin B3, 3.2 times more Vitamin B5, 3.9 times more Vitamin B9 and 26.9 times more Vitamin C than Cooked Frozen Young Pinto Beans.
• Both Sprouted Navy Beans and Cooked Frozen Young Pinto Beans provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sprouted Navy Beans has 4 times more Copper, 1.9 times more Magnesium, 1.3 times more Zinc and 1.4 times more Water than Cooked Frozen Young Pinto Beans.
• While 1 kg of Boiled and Drained Frozen Young Pinto Beans contains 3.5 times more Calcium, 1.4 times more Iron, 2.1 times more Potassium, 2.3 times more Selenium and 6.4 times more Sodium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Cooked Frozen Young Pinto Beans contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Navy Beans has 1.5 times more Omega 3 than Cooked Frozen Young Pinto Beans.
• While 1 kg of Boiled and Drained Frozen Young Pinto Beans contains 2.4 times more Energy, 2.4 times more Carbohydrate and 1.5 times more Protein than Raw Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.