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

Weight per 500 calories

• Stir-Fried Mung Beans Sprouts: 1000g
• Boiled Sprouted Navy Beans: 641g

Boiled and Drained Sprouted Navy Beans have 1.6 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is average in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

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

Macros Ratio

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

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	5.35% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	120% 1.9g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	6.37% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	74% 96g	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	50% 19g	NA	38g per day for Men 19-50 years
Protein	76.8% 43g	81% 45.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	204% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	109% 5.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	98% 1.27mg	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	175% 700μg	170% 679μg	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	178% 160mg	123% 111mg	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	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	13% 130mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	277% 2.5mg	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	238% 19mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	169% 712mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	124% 2.86mg	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	113% 790mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	59.8% 2032mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	7% 3.85μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	6% 89.7mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	22.8% 843g	13% 487g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Stir-Fried Mung Beans Sprouts have 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Sprouted Navy Beans.
• While 500 kcal of Boiled and Drained Sprouted Navy Beans contain 1.7 times more Vitamin B1 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 calories.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Stir-Fried Mung Beans Sprouts vs Boiled Sprouted Navy Beans:

• 500 calories of Stir-Fried Mung Beans Sprouts have 1.3 times more Calcium, 1.4 times more Iron, 1.6 times more Selenium, 1.4 times more Zinc and 1.7 times more Water than Boiled Sprouted Navy Beans.
• While 500 kcal of Boiled and Drained Sprouted Navy Beans contain 2.2 times more Magnesium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans contain similar levels of Copper, Manganese, Phosphorus and Potassium per 500 calories.
• 500 calories of Boiled Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Boiled and Drained Sprouted Navy Beans contain 17.4 times more Omega 3 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans 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 Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in 500 calories.