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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	23% 670kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	55.6% 0.89g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	3.3% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	60.6% 78.8g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	84.2% 32g	38g per day for Men 19-50 years
Protein	110% 61.5g	33.8% 19g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	35.6% 320μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	43% 0.56mg	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	82.5% 330μg	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	108% 97mg	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	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	399% 479μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	63.3% 0.57mg	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	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	124% 2.85mg	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	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	43% 1460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	8.67% 130mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	21.4% 792g	24% 892g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Boiled Green Snap Beans per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Navy Beans versus 1 kg of Boiled Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Sprouted Navy Beans has 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 11.1 times more Vitamin B5, 3.4 times more Vitamin B6, 4 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Green Snap Beans.
• While 1 kg of Boiled and Drained Green Snap Beans contains more Vitamin A than Raw Sprouted Navy Beans.
• 1 kilogram of Sprouted Navy Beans have insufficient amounts of Vitamin A
• 1 kilogram of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Sprouted Navy Beans has 6.2 times more Copper, 3 times more Iron, 5.6 times more Magnesium, 1.4 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium and 3.6 times more Zinc than Boiled Green Snap Beans.
• While 1 kg of Boiled and Drained Green Snap Beans contains 2.9 times more Calcium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Boiled Green Snap Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Navy Beans has 1.9 times more Energy, 2.9 times more Omega 3, 1.7 times more Carbohydrate and 3.3 times more Protein than Boiled Green Snap Beans.
• 1 kilogram of Boiled Green Snap Beans provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Omega 6 in one kilogram.