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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Cassava	3%	2%	95%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Cassava	Recommended Dietary Allowance
Energy	17.2% 500kcal	55% 1600kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.9% 0.32g	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	293% 381g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	76.8% 43g	24.3% 13.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Cassava	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	72.5% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	53.4% 8.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	67.7% 0.88mg	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	67.5% 270μg	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	229% 206mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Cassava	Recommended Dietary Allowance
Calcium	13% 130mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	111% 1mg	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	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	167% 3.84mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	79.7% 2710mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	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	31% 3.4mg	11mg per day for Men 19-50 years
Water	22.8% 843g	16% 597g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Stir-Fried Mung Beans Sprouts versus 1 kg of Cassava 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 Cassava:

• 1 kilogram of Stir-Fried Mung Beans Sprouts has 1.6 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 5.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Cassava 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 Cassava:

• 1 kilogram of Stir-Fried Mung Beans Sprouts has 2.6 times more Copper, 7 times more Iron, 1.6 times more Magnesium, 2.9 times more Phosphorus, 2.6 times more Zinc and 1.4 times more Water than Cassava.
• While 1 kg of Raw Cassava contains 1.3 times more Manganese than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Cassava contain similar levels of Potassium per one kilogram.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Cassava lack sufficient amounts of Calcium and Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stir-Fried Mung Beans Sprouts has 3.2 times more Protein than Cassava.
• While 1 kg of Raw Cassava contains 3.2 times more Energy and 3.6 times more Carbohydrate than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Cassava offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy
• Both Stir-Fried Sprouted Mung Beans as well as Raw Cassava provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.