Comparing Nutrients in 300 calories Sprouted Navy Beans VS Boiled Sprouted Navy Beans

Weight per 300 calories

• Sprouted Navy Beans: 448g
• Boiled Sprouted Navy Beans: 385g

Both foods have similar energy densities which is low in comparison to other foods.

Which food has more nutrients per 300 calories - Sprouted Navy Beans or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.23% 3.13g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	72.8% 1.16g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	3.82% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.4g	44.4% 57.7g	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	49% 27.5g	48.6% 27g	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	146% 1.75mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	65.7% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.8% 0.86mg	58.6% 0.76mg	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	148% 591μg	102% 408μg	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	94% 84mg	74% 66.5mg	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	6.7% 67mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	166% 1.5mg	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	108% 8.64mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	102% 427mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	74.6% 1.7mg	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% 448mg	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	36% 1219mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	3.9% 58.2mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	36.2% 4mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	9.58% 354g	7.9% 292g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans have 1.4 times more Vitamin B9 and 1.3 times more Vitamin C 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 and Vitamin B6 per 300 kcal.
• 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 300 kcal.

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

• Raw Sprouted Navy Beans have 1.2 times more Water than Boiled and Drained Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Sodium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of macro-nutrients per 300 kcal
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Energy, Fat, Omega 3, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.