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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	32.2% 42g	130g per day for Men 19-50 years
Sugars	57% 41.3g	39% 28.4g	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	47.4% 18g	21% 8g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	41.5% 0.54mg	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	153% 610μg	72.5% 290μg	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	147% 132mg	127% 114mg	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	6.67% 1mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	13% 130mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	136% 1.22mg	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	114% 9.1mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	61% 1.4mg	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	77% 540mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.4% 904g	25.2% 934g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B3 and Vitamin C per 1 kg.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 1 kg.

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

• Raw Sprouted Mung Beans have 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Calcium, Selenium, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Sprouted Mung Beans have 1.4 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.