Comparing Nutrients in 1 kilogram Boiled Sprouted Pinto Beans VS Sprouted Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Pinto Beans	28%	11%	61%
Sprouted Pinto Beans	28%	11%	61%

Macro Nutrients

	Boiled Sprouted Pinto Beans	Sprouted Pinto Beans	Recommended Dietary Allowance
Energy	7.6% 220kcal	21.4% 620kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	73.8% 1.18g	209% 3.34g	1.6g per day for Men 19-50 years
Omega 6	3.94% 0.67g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.5% 41g	89.2% 116g	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	NA	38g per day for Men 19-50 years
Protein	33.2% 18.6g	94% 52.5g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Pinto Beans	Sprouted Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56% 0.67mg	192% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	135% 1.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	47% 2.35mg	148% 7.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	132% 1.7mg	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	72.5% 290μg	295% 1180μg	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	67.8% 61mg	241% 217mg	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

	Boiled Sprouted Pinto Beans	Sprouted Pinto Beans	Recommended Dietary Allowance
Calcium	15% 150mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	356% 3.2mg	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	82.5% 6.6mg	246% 19.7mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	126% 530mg	420mg per day for Men 19-50 years
Manganese	53.5% 1.23mg	159% 3.66mg	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	43% 300mg	134% 940mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	90% 3070mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	34% 510mg	102% 1530mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.2% 934g	22% 813g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Pinto Beans VS Sprouted Pinto Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Sprouted Pinto Beans vs Sprouted Pinto Beans:

• 1 kg of Raw Sprouted Pinto Beans contains 3.4 times more Vitamin B1, 3 times more Vitamin B2, 3.1 times more Vitamin B3, 3.1 times more Vitamin B5, 3.2 times more Vitamin B6, 4.1 times more Vitamin B9 and 3.6 times more Vitamin C than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Sprouted Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Sprouted Pinto Beans vs Sprouted Pinto Beans:

• 1 kg of Raw Sprouted Pinto Beans contains 2.9 times more Calcium, 3 times more Copper, 3 times more Iron, 2.9 times more Magnesium, 3 times more Manganese, 3.1 times more Phosphorus, 3.1 times more Potassium, 3 times more Sodium and 2.9 times more Zinc than Boiled and Drained Sprouted Pinto Beans.
• Both Boiled Sprouted Pinto Beans and Sprouted Pinto Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sprouted Pinto Beans lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Sprouted Pinto Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Sprouted Pinto Beans contains 2.8 times more Energy, 2.8 times more Omega 3, 2.8 times more Carbohydrate and 2.8 times more Protein than Boiled and Drained Sprouted Pinto Beans.
• 1 kilogram of Boiled Sprouted Pinto Beans provide inadequate amounts of Energy
• Both Boiled and Drained Sprouted Pinto Beans as well as Raw Sprouted Pinto Beans provide inadequate amounts of Omega 6 in one kilogram.