Comparing Nutrients in 500 calories Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts

Weight per 500 calories

• Sprouted Navy Beans: 746g
• Stir-Fried Mung Beans Sprouts: 1000g

Sprouted Navy Beans have 1.3 times more energy per 100g than Stir-Fried Mung Beans Sprouts. It has low energy density when compared to other foods. Stir-Fried Sprouted Mung Beans having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.4% 5.22g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	121% 1.94g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	6.45% 1.1g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 97g	81.5% 106g	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	NA	50% 19g	38g per day for Men 19-50 years
Protein	82% 46g	76.8% 43g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	243% 2.9mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	123% 1.6mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	110% 1.43mg	100% 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	175% 700μg	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	178% 160mg	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

	Sprouted Navy Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	11% 112mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	283% 2.55mg	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	238% 19mg	8mg per day for Men 19-50 years
Magnesium	179% 754mg	78.6% 330mg	420mg per day for Men 19-50 years
Manganese	132% 3.04mg	127% 2.92mg	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	113% 790mg	700mg per day for Men 19-50 years
Potassium	67.4% 2291mg	64.4% 2190mg	3400mg per day for Men 19-50 years
Selenium	8.14% 4.48μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	60.4% 6.64mg	82% 9mg	11mg per day for Men 19-50 years
Water	16% 591g	22.8% 843g	3700g per day for Men 19-50 years

Sprouted Navy Beans VS Stir-Fried Mung Beans Sprouts Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Sprouted Navy Beans vs Stir-Fried Mung Beans Sprouts:

• 500 calories of Sprouted Navy Beans have 2.1 times more Vitamin B1 and 1.4 times more Vitamin B9 than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 1.3 times more Vitamin B3 than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin C per 500 calories.
• Both Raw Sprouted Navy Beans as well as Stir-Fried 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 Stir-Fried Mung Beans Sprouts:

• 500 calories of Sprouted Navy Beans have 2.3 times more Magnesium than Stir-Fried Mung Beans Sprouts.
• While 500 kcal of Stir-Fried Sprouted Mung Beans contain 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.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts contain similar levels of Calcium, Copper, 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 17.6 times more Omega 3 than Stir-Fried Mung Beans Sprouts.
• Both Sprouted Navy Beans and Stir-Fried Mung Beans Sprouts offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Raw Sprouted Navy Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 500 calories.