Comparing Nutrients in 1 kilogram Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	23% 670kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.66% 0.85g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	163% 2.6g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	8.65% 1.47g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 131g	81.5% 106g	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	50% 19g	38g per day for Men 19-50 years
Protein	110% 61.5g	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	325% 3.9mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	165% 2.15mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	165% 8.25mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	147% 1.9mg	100% 1.3mg	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	175% 700μg	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	178% 160mg	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	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	15% 150mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	396% 3.56mg	283% 2.55mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	240% 1010mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	177% 4.1mg	127% 2.92mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	90% 3070mg	64.4% 2190mg	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	6% 90mg	1500mg per day for Men 19-50 years
Zinc	81% 8.9mg	82% 9mg	11mg per day for Men 19-50 years
Water	21.4% 792g	22.8% 843g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts per 1 kg

Compare the macro and micronutrient content in 1 kg of Sprouted Navy Beans versus 1 kg of Stir-Fried Mung Beans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 1 kilogram of Sprouted Navy Beans has 2.8 times more Vitamin B1, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.9 times more Vitamin B9 than Stir-Fried Mung Beans Sprouts.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per one kilogram.
• Both Raw Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 1 kilogram of Sprouted Navy Beans has 1.4 times more Copper, 3.1 times more Magnesium, 1.4 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Stir-Fried Mung Beans Sprouts.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Iron, Zinc and Water per one kilogram.
• Both Raw Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Sprouted Navy Beans has 1.3 times more Energy, 23.6 times more Omega 3, 1.2 times more Carbohydrate and 1.4 times more Protein than Stir-Fried Mung Beans Sprouts.
• 1 kilogram of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in one kilogram.