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

Weight per 300 calories

• Sprouted Navy Beans: 448g
• Stir-Fried Mung Beans Sprouts: 600g

Sprouted Navy Beans have 1.3 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has low 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 - Sprouted Navy Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

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

Macro Nutrients

	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	3.23% 3.13g	1.3% 1.26g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	72.8% 1.16g	4.13% 0.066g	1.6g per day for Men 19-50 years
Omega 6	3.87% 0.66g	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	45% 58.4g	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	49% 27.5g	46% 26g	56g per day for Men 19-50 years

Vitamins

	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	146% 1.75mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	83% 1.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.46mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	67% 3.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.8% 0.86mg	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	148% 591μg	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	94% 84mg	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

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	6.7% 67mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	177% 1.6mg	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	108% 8.64mg	143% 11.4mg	8mg per day for Men 19-50 years
Magnesium	108% 452mg	47% 198mg	420mg per day for Men 19-50 years
Manganese	79.4% 1.83mg	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	64% 448mg	67.7% 474mg	700mg per day for Men 19-50 years
Potassium	40.4% 1375mg	38.6% 1314mg	3400mg per day for Men 19-50 years
Selenium	4.9% 2.7μg	6.55% 3.6μg	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	49% 5.4mg	11mg per day for Men 19-50 years
Water	9.58% 354g	13.7% 506g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Sprouted Navy Beans have 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.3 times more Vitamin B3 than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 300 calories.
• Both Raw 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 Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 300 calories of Sprouted Navy Beans have 2.3 times more Magnesium than Stir-Fried Mung Beans Sprouts.
• While 300 kcal of Stir-Fried Sprouted Mung Beans contain 1.3 times more Iron, 1.3 times more Selenium, 1.4 times more Zinc and 1.4 times more Water than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Calcium, Copper, Manganese, Phosphorus and Potassium per 300 calories.
• 300 calories of Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Sprouted Navy Beans have 17.6 times more Omega 3 than Stir-Fried Mung Beans Sprouts.
• Both 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 Raw Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 300 calories.