Comparing Nutrients in 300 calories Boiled Sprouted Navy Beans VS Frozen Young Pinto Beans

Weight per 300 calories

• Boiled Sprouted Navy Beans: 385g
• Frozen Young Pinto Beans: 177g

Unprepared Frozen Young Pinto Beans have 2.2 times more energy per unit of mass than Boiled and Drained Sprouted Navy Beans, which is above average in comparison to other foods. Boiled Sprouted Navy Beans having average energy density.

Which food has more nutrients per 300 calories - Boiled Sprouted Navy Beans or Frozen Young Pinto Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	0.91% 0.88g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.34% 0.11g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	20.5% 0.33g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.7g	44% 57.4g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	48.6% 27g	31% 17.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.5% 0.9mg	16.3% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	7.72% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.7% 3.3mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	29% 0.38mg	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	102% 408μg	22% 88.2μg	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	74% 66.5mg	1.96% 1.76mg	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	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	10.2% 102mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	19.2% 0.17mg	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	101% 8.1mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	102% 427mg	25.2% 106mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	42% 0.96mg	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	56.6% 396mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	36% 1219mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	4.8% 2.65μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	11% 162mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	7.9% 292g	2.66% 98g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B5, 2 times more Vitamin B6, 4.6 times more Vitamin B9 and 37.7 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 8.7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Zinc and 3 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 1.7 times more Calcium and 3 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Potassium and Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sprouted Navy Beans have 3.5 times more Fat, 3.5 times more Omega 3, 3.5 times more Omega 6 and 1.6 times more Protein than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.