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

Weight per 300 calories

• Sprouted Mung Beans: 1000g
• Boiled Sprouted Mung Beans: 1429g

Sprouted Mung Beans have 1.4 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.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	45.7% 59.4g	46% 60g	130g per day for Men 19-50 years
Sugars	57% 41.3g	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	47.4% 18g	30% 11.4g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	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	95% 1.24mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	69.4% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	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	153% 610μg	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	147% 132mg	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	6.67% 1mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	13% 130mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	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	114% 9.1mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	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	77% 540mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	42.4% 1443mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	24.4% 904g	36% 1334g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.5 times more Vitamin B9 than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.6 times more Vitamin B3 than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K per 300 kcal.
• Both Raw 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 kcal.

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

• Raw Sprouted Mung Beans have 1.4 times more Phosphorus than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.3 times more Calcium, 1.4 times more Selenium, 2.4 times more Sodium, 1.6 times more Zinc and 1.5 times more Water than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Copper, Iron, Magnesium, Manganese and Potassium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Mung Beans have 1.2 times more Omega 3 and 1.6 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Energy, Carbohydrate, Sugars and Protein per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.