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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	56% 1620kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	4.95% 4.8g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.58g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	111% 1.77g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	5.82% 0.99g	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	237% 309g	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	142% 54g	NA	38g per day for Men 19-50 years
Protein	166% 93g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.5% 6.32mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51.6% 2.58mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	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	85% 340μg	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	7.78% 7mg	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

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	52% 520mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	339% 27mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	214% 4.93mg	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	190% 6460mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	55.3% 830mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	62.7% 6.9mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	15.7% 580g	20.5% 760g	3700g per day for Men 19-50 years

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

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

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

• 1 kg of Boiled and Drained Sprouted Navy Beans contains 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B9 and 24.7 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Cooked Frozen Young Pinto Beans and Boiled Sprouted Navy 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 Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Frozen Young Pinto Beans has 3.3 times more Calcium, 1.3 times more Iron, 2 times more Potassium, 2.3 times more Selenium and 5.9 times more Sodium than Boiled Sprouted Navy Beans.
• While 1 kg of Boiled and Drained Sprouted Navy Beans contains 4.4 times more Copper, 2.1 times more Magnesium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Cooked Frozen Young Pinto Beans and Boiled Sprouted Navy Beans contain similar levels of Manganese and Phosphorus per one kilogram.
• 1 kilogram of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Frozen Young Pinto Beans has 2.1 times more Energy, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Sprouted Navy Beans.
• While 1 kg of Boiled and Drained Sprouted Navy Beans contains 1.7 times more Omega 3 than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one kilogram.