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

Weight per 300 calories

• Stir-Fried Mung Beans Sprouts: 600g
• Boiled Sprouted Mung Beans: 1429g

Stir-Fried Mung Beans Sprouts have 2.4 times more energy per 100g than Boiled Sprouted Mung Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.26g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.73% 0.23g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.13% 0.066g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.05% 0.35g	1.93% 0.33g	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	46% 60g	130g per day for Men 19-50 years
Sugars	NA	56% 40.6g	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	30% 11.4g	38g per day for Men 19-50 years
Protein	46% 26g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.33% 12μg	1.6% 14.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	67% 3.35mg	69.4% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60% 0.78mg	59.3% 0.77mg	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	104% 414μg	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	181% 163mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	7.8% 78mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	194% 1.74mg	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	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	87% 2mg	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	57% 400mg	700mg per day for Men 19-50 years
Potassium	38.6% 1314mg	42.4% 1443mg	3400mg per day for Men 19-50 years
Selenium	6.55% 3.6μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	13.7% 506g	36% 1334g	3700g per day for Men 19-50 years

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

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

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

• 300 kcal of Boiled and Drained Sprouted Mung Beans contain 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Mung Beans provide similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 calories.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 300 calories.

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

• 300 calories of Stir-Fried Mung Beans Sprouts have 1.2 times more Iron than Boiled Sprouted Mung Beans.
• While 300 kcal of Boiled and Drained Sprouted Mung Beans contain 2.2 times more Calcium, 2.4 times more Selenium, 2.6 times more Sodium and 2.6 times more Water than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Mung Beans contain similar levels of Copper, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Boiled and Drained Sprouted Mung Beans contain 1.9 times more Omega 3 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Mung Beans offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.
• 300 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 6 in 300 calories.