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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	8.35% 8.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.06% 0.98g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	187% 3g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	81.5% 106g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	76.8% 43g	126% 70.7g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	318% 3.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	181% 2.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	79% 12.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	171% 8.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	175% 700μg	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	178% 160mg	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

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	13% 130mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	238% 19mg	264% 21mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	264% 1110mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	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	113% 790mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	93% 3170mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	9.33% 140mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	88% 9.7mg	11mg per day for Men 19-50 years
Water	22.8% 843g	20.5% 760g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Stir-Fried Mung Beans Sprouts 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 Stir-Fried Mung Beans Sprouts vs Boiled Sprouted Navy Beans:

• 1 kg of Boiled and Drained Sprouted Navy Beans contains 2.7 times more Vitamin B1, 1.3 times more Vitamin B2, 1.5 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.5 times more Vitamin B9 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans provide similar amounts of Vitamin B3 and Vitamin C per one kilogram.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kg of Boiled and Drained Sprouted Navy Beans contains 1.5 times more Copper, 3.4 times more Magnesium, 1.5 times more Manganese, 1.3 times more Phosphorus and 1.4 times more Potassium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans contain similar levels of Iron, Zinc and Water per one kilogram.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled and Drained Sprouted Navy Beans contains 1.6 times more Energy, 27.2 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Protein than Stir-Fried Sprouted Mung Beans.
• 1 kilogram of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one kilogram.