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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Boiled Green Snap Beans	18%	6%	76%

Macro Nutrients

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Energy	10.5% 304kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	3.27% 3.18g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	73.7% 1.18g	25.2% 0.4g	1.6g per day for Men 19-50 years
Omega 6	3.92% 0.67g	1.5% 0.25g	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	27.5% 35.7g	130g per day for Men 19-50 years
Sugars	NA	22.7% 16.5g	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	38% 14.5g	38g per day for Men 19-50 years
Protein	50% 28g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	16% 145μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.77mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75% 0.98mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	17.4% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75% 3.74mg	6.7% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.6% 0.87mg	19.5% 0.25mg	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	37.4% 150μg	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	49% 44mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	181% 217μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Boiled Green Snap Beans	Recommended Dietary Allowance
Calcium	6.8% 68mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	179% 1.6mg	28.7% 0.26mg	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	37% 2.95mg	8mg per day for Men 19-50 years
Magnesium	109% 458mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	80.5% 1.85mg	56.2% 1.3mg	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	18.8% 132mg	700mg per day for Men 19-50 years
Potassium	41% 1393mg	19.5% 662mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	1.65% 0.91μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	36.7% 4.04mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	9.7% 359g	11% 405g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Sprouted Navy Beans has 5.3 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 11.1 times more Vitamin B5, 3.4 times more Vitamin B6, 4 times more Vitamin B9 and 1.9 times more Vitamin C than Boiled Green Snap Beans.
• While 1 lb of Boiled and Drained Green Snap Beans contains more Vitamin A than Raw Sprouted Navy Beans.
• 1 pound of Sprouted Navy Beans have insufficient amounts of Vitamin A
• 1 pound of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Sprouted Navy Beans has 6.2 times more Copper, 3 times more Iron, 5.6 times more Magnesium, 1.4 times more Manganese, 3.4 times more Phosphorus, 2.1 times more Potassium and 3.6 times more Zinc than Boiled Green Snap Beans.
• While 1 lb of Boiled and Drained Green Snap Beans contains 2.9 times more Calcium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Boiled Green Snap Beans contain similar levels of Water per one pound.
• 1 pound of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Sprouted Navy Beans has 1.9 times more Energy, 2.9 times more Omega 3, 1.7 times more Carbohydrate and 3.3 times more Protein than Boiled Green Snap Beans.
• 1 pound of Boiled Green Snap Beans provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Green Snap Beans provide inadequate amounts of Omega 6 in one pound.