Comparing Nutrients in 500 calories Sprouted Navy Beans VS Boiled Sprouted Mung Beans

Weight per 500 calories

• Sprouted Navy Beans: 746g
• Boiled Sprouted Mung Beans: 2381g

Sprouted Navy Beans have 3.2 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 500 calories - Sprouted Navy Beans or Boiled Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Sprouted Navy Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.22g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	3.22% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	76.7% 100g	130g per day for Men 19-50 years
Sugars	NA	93% 67.6g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	82% 46g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	99% 1.3mg	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	246% 985μg	173% 690μg	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	156% 140mg	302% 271mg	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	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	11% 112mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	323% 2.9mg	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	180% 14.4mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	179% 754mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	145% 3.33mg	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	107% 746mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.64mg	102% 11mg	11mg per day for Men 19-50 years
Water	16% 591g	60% 2224g	3700g per day for Men 19-50 years

Sprouted Navy Beans VS Boiled Sprouted Mung Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Navy Beans or Boiled Sprouted Mung Beans?

Lets compare vitamin content per 500 calories of Sprouted Navy Beans vs Boiled Sprouted Mung Beans:

• 500 calories of Sprouted Navy Beans have 2.4 times more Vitamin B1 and 1.4 times more Vitamin B9 than Boiled Sprouted Mung Beans.
• While 500 kcal of Boiled and Drained Sprouted Mung Beans contain 1.5 times more Vitamin B2, 2.1 times more Vitamin B3 and 1.9 times more Vitamin C than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Boiled Sprouted Mung Beans provide similar amounts of Vitamin B5 and Vitamin B6 per 500 calories.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sprouted Navy Beans vs Boiled Sprouted Mung Beans:

• 500 calories of Sprouted Navy Beans have 2.3 times more Magnesium than Boiled Sprouted Mung Beans.
• While 500 kcal of Boiled and Drained Sprouted Mung Beans contain 2.6 times more Calcium, 3.2 times more Selenium, 2.5 times more Sodium, 1.7 times more Zinc and 3.8 times more Water than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Boiled Sprouted Mung Beans contain similar levels of Copper, Iron, Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Navy Beans have 9.1 times more Omega 3 than Boiled Sprouted Mung Beans.
• Both Sprouted Navy Beans and Boiled Sprouted Mung Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Omega 6 in 500 calories.