Comparing Nutrients in 300 calories Boiled Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts

Weight per 300 calories

• Boiled Sprouted Navy Beans: 385g
• Stir-Fried Mung Beans Sprouts: 600g

Boiled Sprouted Navy Beans have 1.6 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has average energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

Discover which food has more nutrients per 300 calories - Boiled Sprouted Navy Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	72% 1.15g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.82% 0.65g	2.05% 0.35g	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	49% 63.5g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	48.6% 27g	46% 26g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.33% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.5% 0.9mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.4% 4.86mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.7% 3.3mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	58.6% 0.76mg	60% 0.78mg	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	105% 420μg	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	107% 96mg	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	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	6.15% 61.5mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	166% 1.5mg	170% 1.53mg	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	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	102% 427mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	74.6% 1.7mg	76% 1.75mg	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	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	36% 1219mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	6.55% 3.6μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	34% 3.73mg	49% 5.4mg	11mg per day for Men 19-50 years
Water	7.9% 292g	13.7% 506g	3700g per day for Men 19-50 years

Boiled Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Boiled Sprouted Navy Beans or Stir-Fried Mung Beans Sprouts?

Lets compare vitamin content per 300 calories of Boiled Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Boiled Sprouted Navy Beans have 1.7 times more Vitamin B1 than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled and Drained Sprouted Navy Beans.
• Both Boiled Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Boiled and Drained Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Boiled Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Boiled Sprouted Navy Beans have 2.2 times more Magnesium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.3 times more Calcium, 1.4 times more Iron, 1.6 times more Selenium, 1.4 times more Zinc and 1.7 times more Water than Boiled and Drained Sprouted Navy Beans.
• Both Boiled Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Copper, Manganese, Phosphorus and Potassium per 300 calories.
• 300 calories of Boiled Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Boiled Sprouted Navy Beans have 17.4 times more Omega 3 than Stir-Fried Mung Beans Sprouts.
• Both Boiled Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 300 calories.