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

Weight per 500 calories

• Stir-Fried Mung Beans Sprouts: 1000g
• Boiled Sprouted Mung Beans: 2381g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	81.5% 106g	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	50% 19g	50% 19g	38g per day for Men 19-50 years
Protein	76.8% 43g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	99% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	138% 1.8mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.6mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	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	175% 700μg	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	178% 160mg	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

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	13% 130mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	283% 2.55mg	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	238% 19mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	78.6% 330mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	127% 2.92mg	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	113% 790mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	82% 9mg	102% 11mg	11mg per day for Men 19-50 years
Water	22.8% 843g	60% 2224g	3700g per day for Men 19-50 years

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

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

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

• 500 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 500 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 500 calories.

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

• 500 calories of Stir-Fried Mung Beans Sprouts have 1.2 times more Iron than Boiled Sprouted Mung Beans.
• While 500 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 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 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 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 Mung Beans provide inadequate amounts of Omega 6 in 500 calories.