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

Macros Ratio

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

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	7.9% 230kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.68g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	15.7% 0.25g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33.7% 43.8g	16.4% 21.3g	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	20% 7.65g	NA	38g per day for Men 19-50 years
Protein	23.6% 13g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	21.6% 0.28mg	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	12% 48μg	37.6% 150μg	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	1.1% 0.99mg	27.2% 24.5mg	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

	Cooked Frozen Young Pinto Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	14% 0.12mg	61.3% 0.55mg	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	48% 3.84mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	18.2% 76.5mg	37.5% 157mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	27.5% 0.63mg	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	20.2% 142mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	27% 916mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	7.84% 118mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Pinto Beans VS Boiled Sprouted Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Frozen Young Pinto Beans versus 5 oz of Boiled Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 oz of Boiled and Drained Sprouted Navy Beans contain 1.4 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 3.3 times more Vitamin B5, 3.1 times more Vitamin B9 and 24.7 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• Both Cooked Frozen Young Pinto Beans and Boiled Sprouted Navy Beans provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Cooked Frozen Young Pinto Beans have 3.3 times more Calcium, 1.3 times more Iron, 2 times more Potassium, 2.3 times more Selenium and 5.9 times more Sodium than Boiled Sprouted Navy Beans.
• While 5 oz of Boiled and Drained Sprouted Navy Beans contain 4.4 times more Copper, 2.1 times more Magnesium, 1.4 times more Zinc and 1.3 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• Both Cooked Frozen Young Pinto Beans and Boiled Sprouted Navy Beans contain similar levels of Manganese and Phosphorus per five ounces.
• 5 ounces of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Frozen Young Pinto Beans have 2.1 times more Energy, 2.1 times more Carbohydrate and 1.3 times more Protein than Boiled Sprouted Navy Beans.
• While 5 oz of Boiled and Drained Sprouted Navy Beans contain 1.7 times more Omega 3 than Boiled and Drained Frozen Young Pinto Beans.
• Both Boiled and Drained Frozen Young Pinto Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in five ounces.