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

Weight per 300 calories

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

Raw Sprouted Navy Beans have 1.3 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is low in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Sprouted Navy Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	3.23% 3.13g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	72.8% 1.16g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	3.87% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	45% 58.4g	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	30% 11.4g	NA	38g per day for Men 19-50 years
Protein	46% 26g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	34% 5.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	74% 3.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	65.8% 0.86mg	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	105% 420μg	148% 591μg	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	107% 96mg	94% 84mg	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

	Stir-Fried Mung Beans Sprouts	Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	6.7% 67mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	177% 1.6mg	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	143% 11.4mg	108% 8.64mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	79.4% 1.83mg	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	67.7% 474mg	64% 448mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	40.4% 1375mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	4.9% 2.7μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	3.9% 58.2mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	36.2% 4mg	11mg per day for Men 19-50 years
Water	13.7% 506g	9.58% 354g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Mung Beans have 1.3 times more Vitamin B3 than Raw Sprouted Navy Beans.
• While Raw Sprouted Navy Beans contain 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 300 kcal.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 kcal.

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

• Stir-Fried Sprouted Mung Beans have 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.
• While Raw Sprouted Navy Beans contain 2.3 times more Magnesium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Calcium, Copper, Manganese, Phosphorus, Potassium and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Navy Beans contain 2.5 times more Fat, 17.6 times more Omega 3 and 1.9 times more Omega 6 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Navy Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Sprouted Navy Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.