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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Sprouted Navy Beans	Boiled 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	147% 1.77mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	69% 0.9mg	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	150% 599μg	120% 481μg	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	95% 85.3mg	87% 78.5mg	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

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	196% 1.76mg	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	109% 8.75mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	88% 2.02mg	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	64.8% 454mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	42.3% 1438mg	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	3.93% 59mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	9.7% 359g	9.3% 345g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans have 1.2 times more Vitamin B9 than Boiled and Drained Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 1 lb.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 1 lb.

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

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of minerals per 1 lb
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of macro-nutrients per 1 lb
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 1 lb.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.