Comparing Nutrients in 5 ounces Boiled Sprouted Navy Beans with Salt VS Boiled Sprouted Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans with Salt	30%	8%	62%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Boiled Sprouted Navy Beans with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.8% 111kcal	0.93% 27kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.19% 0.033g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	3.93% 5.1g	130g per day for Men 19-50 years
Sugars	NA	5.55% 4.03g	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	3% 1.13g	38g per day for Men 19-50 years
Protein	18% 10g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	5.9% 0.077mg	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	37.6% 150μg	10.3% 41μg	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	27.2% 24.5mg	18% 16mg	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	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Navy Beans with Salt	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	19.2% 0.17mg	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	37.4% 3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	37.5% 157mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	8.63% 0.2mg	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	21% 146mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	4.2% 143mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	23.2% 349mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	2.9% 108g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Sprouted Navy Beans with Salt VS Boiled Sprouted Mung Beans with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Sprouted Navy Beans with Salt versus 5 oz of Boiled Sprouted Mung Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Sprouted Navy Beans with Salt vs Boiled Sprouted Mung Beans with Salt:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 7.6 times more Vitamin B1, 2.3 times more Vitamin B2, 1.5 times more Vitamin B3, 3.5 times more Vitamin B5, 3.7 times more Vitamin B6, 3.7 times more Vitamin B9 and 1.5 times more Vitamin C than Boiled Sprouted Mung Beans with Salt.
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Sprouted Navy Beans with Salt vs Boiled Sprouted Mung Beans with Salt:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 3.2 times more Copper, 3.2 times more Iron, 7.9 times more Magnesium, 3.2 times more Manganese, 3.7 times more Phosphorus, 3.1 times more Potassium and 2.1 times more Zinc than Boiled Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Navy Beans with Salt and Boiled Sprouted Mung Beans with Salt contain similar levels of Sodium and Water per five ounces.
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Boiled Sprouted Navy Beans with Salt have 4.1 times more Energy, 33.2 times more Omega 3, 4.2 times more Carbohydrate and 3.5 times more Protein than Boiled Sprouted Mung Beans with Salt.
• 5 ounces of Boiled Sprouted Mung Beans with Salt provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Sprouted Navy Beans with Salt as well as Boiled and Drained Sprouted Mung Beans with Salt provide inadequate amounts of Omega 6 in five ounces.