Comparing Nutrients in 300 calories Boiled Sprouted Mung Beans with Salt VS Boiled Sprouted Navy Beans with Salt

Weight per 300 calories

• Boiled Sprouted Mung Beans with Salt: 1579g
• Boiled Sprouted Navy Beans with Salt: 385g

Boiled and Drained Sprouted Navy Beans with Salt have 4.1 times more energy per unit of mass than Boiled and Drained Sprouted Mung Beans with Salt, which is average in comparison to other foods. Boiled Sprouted Mung Beans with Salt having very low energy density.

Which food has more nutrients per 300 calories - Boiled Sprouted Mung Beans with Salt or Boiled Sprouted Navy Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Boiled Sprouted Navy Beans with Salt	30%	8%	62%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.47% 1.42g	3.2% 3.1g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	8.9% 0.14g	72% 1.15g	1.6g per day for Men 19-50 years
Omega 6	2.14% 0.36g	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	43.7% 57g	44.4% 57.7g	130g per day for Men 19-50 years
Sugars	62% 45g	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	33.2% 12.6g	NA	38g per day for Men 19-50 years
Protein	57.2% 32g	48.6% 27g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Vitamin A	1.75% 15.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	122% 1.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	69.5% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	30.4% 4.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76.7% 3.84mg	65.7% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.6% 0.85mg	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	114% 458μg	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	200% 180mg	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	7.37% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	299% 358μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Boiled Sprouted Navy Beans with Salt	Recommended Dietary Allowance
Calcium	19% 189mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	214% 1.93mg	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	128% 10.3mg	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	52.6% 221mg	102% 427mg	420mg per day for Men 19-50 years
Manganese	96% 2.2mg	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	63% 442mg	56.6% 396mg	700mg per day for Men 19-50 years
Potassium	47% 1595mg	36% 1219mg	3400mg per day for Men 19-50 years
Selenium	17.2% 9.47μg	4.2% 2.3μg	55μg per day for Men 19-50 years
Sodium	259% 3884mg	64% 962mg	1500mg per day for Men 19-50 years
Zinc	67.5% 7.42mg	34% 3.73mg	11mg per day for Men 19-50 years
Water	40% 1475g	7.9% 292g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Mung Beans with Salt have 1.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 2.7 times more Vitamin C than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 1.9 times more Vitamin B1 than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled and Drained Sprouted Mung Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Boiled and Drained Sprouted Mung Beans with Salt have 3.1 times more Calcium, 1.3 times more Copper, 1.3 times more Iron, 1.3 times more Manganese, 1.3 times more Potassium, 4.1 times more Selenium, 4 times more Sodium, 2 times more Zinc and 5 times more Water than Boiled and Drained Sprouted Navy Beans with Salt.
• While Boiled and Drained Sprouted Navy Beans with Salt contain 1.9 times more Magnesium than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled and Drained Sprouted Mung Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Boiled and Drained Sprouted Navy Beans with Salt contain 2.2 times more Fat, 8.1 times more Omega 3 and 1.8 times more Omega 6 than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled and Drained Sprouted Mung Beans with Salt and Boiled and Drained Sprouted Navy Beans with Salt have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Boiled and Drained Sprouted Navy Beans with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.