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

Macros Ratio

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

Macro Nutrients

	Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	10.7% 310kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.27% 2.2g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	53.6% 69.7g	115% 150g	130g per day for Men 19-50 years
Sugars	45% 32.6g	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	19% 14g	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	% 15g	NA	g per day for Men 19-50 years
Sucrose	% 3.6g	NA	g per day for Men 19-50 years
Fiber	71% 27g	NA	38g per day for Men 19-50 years
Protein	32.7% 18.3g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	39% 350μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	80% 1.04mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	46% 7.34mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45% 2.25mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	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	82.5% 330μg	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	136% 122mg	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	27.3% 4.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	358% 430μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	37% 370mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	76.7% 0.69mg	432% 3.9mg	0.9mg per day for Men 19-50 years
Fluoride	4.75% 190μg	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	129% 10.3mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	194% 4.46mg	2.3mg per day for Men 19-50 years
Molybdenum	924% 416μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	54.3% 380mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	62% 2110mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	22% 2.4mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	24.4% 903g	20.5% 760g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Green Snap Beans has more Vitamin A than Boiled Sprouted Navy Beans.
• While 1 kg of Boiled and Drained Sprouted Navy Beans contains 4.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.7 times more Vitamin B3, 3.8 times more Vitamin B5, 1.4 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.4 times more Vitamin C than Raw Green Snap Beans.
• 1 kilogram of Boiled Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Green Snap 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 Green Snap Beans vs Boiled Sprouted Navy Beans:

• 1 kilogram of Green Snap Beans has 2.3 times more Calcium than Boiled Sprouted Navy Beans.
• While 1 kg of Boiled and Drained Sprouted Navy Beans contains 5.6 times more Copper, 2 times more Iron, 4.4 times more Magnesium, 2.1 times more Manganese, 2.7 times more Phosphorus, 1.5 times more Potassium and 4 times more Zinc than Raw Green Snap Beans.
• Both Green Snap Beans and Boiled Sprouted Navy Beans contain similar levels of Water per one kilogram.
• 1 kilogram of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Green Snap Beans as well as Boiled and Drained Sprouted Navy Beans lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sprouted Navy Beans contains 2.5 times more Energy, 4.3 times more Omega 3, 2.2 times more Carbohydrate and 3.9 times more Protein than Raw Green Snap Beans.
• 1 kilogram of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Green Snap Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one kilogram.