Comparing Nutrients in 5 ounces Boiled Sprouted Navy Beans VS Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	3.8% 111kcal	8.3% 241kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.43% 0.14g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	26.5% 0.42g	16.5% 0.26g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	0.88% 0.15g	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	35.4% 46g	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	21.3% 8.08g	38g per day for Men 19-50 years
Protein	18% 10g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.6% 0.33mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.8mg	6.2% 0.99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	8.56% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21.6% 0.28mg	23.4% 0.3mg	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	37.6% 150μg	17.7% 71μg	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	1.57% 1.4mg	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

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	15.4% 0.14mg	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	53% 4.25mg	8mg per day for Men 19-50 years
Magnesium	37.5% 157mg	20.2% 85mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	33.6% 0.77mg	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	23.7% 166mg	700mg per day for Men 19-50 years
Potassium	13.2% 449mg	31.5% 1072mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	3.87% 2.13μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	8.7% 130mg	1500mg per day for Men 19-50 years
Zinc	12.5% 1.37mg	9.92% 1.1mg	11mg per day for Men 19-50 years
Water	2.9% 108g	2.14% 79g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 17.3 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Vitamin B1 and Vitamin B6 per 5 oz.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 4 times more Copper, 1.9 times more Magnesium, 1.3 times more Zinc and 1.4 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 3.6 times more Calcium, 1.4 times more Iron, 2.4 times more Potassium, 2.5 times more Selenium and 6.6 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Manganese and Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled and Drained Sprouted Navy Beans have 1.6 times more Omega 3 than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 2.2 times more Energy, 2.2 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.