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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	4.7% 136kcal	12.2% 354kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.82g	3.8% 3.67g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	84.8% 1.36g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	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	20.7% 27g	52.4% 68g	130g per day for Men 19-50 years
Sugars	26% 18.7g	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	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	24.6% 13.8g	57.3% 32g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.3% 0.56mg	82% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.2% 3.4mg	36% 5.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	77.5% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	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	69% 277μg	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	66.5% 60mg	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	3.02% 0.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	125% 150μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	5.9% 59mg	7.26% 72.6mg	1000mg per day for Men 19-50 years
Copper	82.7% 0.74mg	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	51.6% 4.13mg	120% 9.57mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	120% 503mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	35% 245mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	20% 676mg	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	1.8% 27.2mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	11% 410g	9.3% 345g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 2.4 times more Copper, 2.3 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Zinc than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Boiled Sprouted Navy Beans contain similar levels of Water per one pound.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled and Drained Sprouted Navy Beans contains 2.6 times more Energy, 18.7 times more Omega 3, 2.5 times more Carbohydrate and 2.3 times more Protein than Raw Sprouted Mung Beans.
• 1 pound of Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in one pound.