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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	23% 670kcal	10.7% 310kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.27% 2.2g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	43% 0.69g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	NA	45% 32.6g	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	19% 14g	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	% 15g	g per day for Men 19-50 years
Sucrose	NA	% 3.6g	g per day for Men 19-50 years
Fiber	NA	71% 27g	38g per day for Men 19-50 years
Protein	110% 61.5g	32.7% 18.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	39% 350μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	80% 1.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	46% 7.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	45% 2.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	108% 1.4mg	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	136% 122mg	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	27.3% 4.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	358% 430μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	15% 150mg	37% 370mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.75% 190μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	924% 416μg	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	54.3% 380mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	62% 2110mg	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	4% 60mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	21.4% 792g	24.4% 903g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sprouted Navy Beans versus 1 kg of 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 Green Snap Beans:

• 1 kilogram of Sprouted Navy Beans has 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 1.5 times more Vitamin C than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains more Vitamin A than Raw Sprouted Navy Beans.
• 1 kilogram of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Raw 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 Green Snap Beans:

• 1 kilogram of Sprouted Navy Beans has 5.2 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Green Snap Beans.
• While 1 kg of Raw Green Snap Beans contains 2.5 times more Calcium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and 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 Raw 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 2.2 times more Energy, 3.8 times more Omega 3, 1.9 times more Carbohydrate and 3.4 times more Protein than Green Snap Beans.
• 1 kilogram of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in one kilogram.