Comparing Nutrients in 1 pound Boiled Sprouted Navy Beans VS Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Sprouted Navy Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	12.2% 354kcal	10.5% 304kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.67g	3.27% 3.18g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	84.8% 1.36g	73.7% 1.18g	1.6g per day for Men 19-50 years
Omega 6	4.5% 0.77g	3.92% 0.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	45.5% 59g	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	57.3% 32g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	82% 1.07mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.73mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	77.5% 3.87mg	75% 3.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	66.6% 0.87mg	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	120% 481μg	150% 599μg	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	87% 78.5mg	95% 85.3mg	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 Navy Beans	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	6.8% 68mg	1000mg per day for Men 19-50 years
Copper	196% 1.76mg	179% 1.6mg	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	120% 9.57mg	109% 8.75mg	8mg per day for Men 19-50 years
Magnesium	120% 503mg	109% 458mg	420mg per day for Men 19-50 years
Manganese	88% 2.02mg	80.5% 1.85mg	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	66.7% 467mg	64.8% 454mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	41% 1393mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	40% 4.4mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	9.3% 345g	9.7% 359g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Navy Beans VS Sprouted Navy Beans per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Sprouted Navy Beans vs Sprouted Navy Beans:

• Both Boiled and Drained Sprouted Navy Beans and Raw Sprouted Navy Beans have similar amounts of vitamins per 1 lb
• Both Boiled Sprouted Navy Beans and Sprouted Navy Beans provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Vitamin B9 and Vitamin C per one pound.
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Sprouted Navy Beans vs Sprouted Navy Beans:

• Both Boiled and Drained Sprouted Navy Beans and Raw Sprouted Navy Beans have similar amounts of minerals per 1 lb
• Both Boiled Sprouted Navy Beans and Sprouted Navy Beans contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Zinc and Water per one pound.
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• Both Boiled and Drained Sprouted Navy Beans and Raw Sprouted Navy Beans have similar amounts of macro-nutrients per 1 lb
• Both Boiled Sprouted Navy Beans and Sprouted Navy Beans offer comparable quantities of Energy, Omega 3, Carbohydrate and Protein per one pound.
• Both Boiled and Drained Sprouted Navy Beans as well as Raw Sprouted Navy Beans provide inadequate amounts of Omega 6 in one pound.