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

Weight per 500 calories

• Sprouted Mung Beans: 1667g
• Boiled Sprouted Mung Beans: 2381g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1.86% 0.6g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	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	76% 99g	76.7% 100g	130g per day for Men 19-50 years
Sugars	95% 69g	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	79% 30g	50% 19g	38g per day for Men 19-50 years
Protein	90% 50.7g	86.3% 48.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	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	159% 2.07mg	187% 2.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	122% 19.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	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	254% 1017μg	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	244% 220mg	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	11% 1.67mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	450% 540μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	21.7% 217mg	28.6% 286mg	1000mg per day for Men 19-50 years
Copper	304% 2.73mg	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	190% 15mg	193% 15.5mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	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	129% 900mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	73% 2483mg	70.7% 2405mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	102% 11mg	11mg per day for Men 19-50 years
Water	40.7% 1507g	60% 2224g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.