Comparing Nutrients in 5 ounces Boiled Green Snap Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans	18%	6%	76%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Boiled Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	3.8% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.28% 0.091g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	7.9% 0.13g	26.5% 0.42g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.079g	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	8.6% 11g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	7.1% 5.15g	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	12% 4.54g	NA	38g per day for Men 19-50 years
Protein	4.8% 2.68g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.74% 0.1mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	25.6% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.44% 0.87mg	11% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.1% 0.1mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.1% 0.079mg	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	11.7% 46.8μg	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	15.3% 13.7mg	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	4.35% 0.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	56.6% 68μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	8.98% 0.081mg	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	11.5% 0.92mg	37.4% 3mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	37.5% 157mg	420mg per day for Men 19-50 years
Manganese	17.6% 0.4mg	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	5.87% 41mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	13.2% 449mg	3400mg per day for Men 19-50 years
Selenium	0.52% 0.28μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	3.22% 0.35mg	12.5% 1.37mg	11mg per day for Men 19-50 years
Water	3.4% 126g	2.9% 108g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans VS Boiled Sprouted Navy Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Green Snap 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 Boiled Green Snap Beans vs Boiled Sprouted Navy Beans:

• 5 ounces of Boiled Green Snap Beans have more Vitamin A than Boiled Sprouted Navy Beans.
• While 5 oz of Boiled and Drained Sprouted Navy Beans contain 5.1 times more Vitamin B1, 2.4 times more Vitamin B2, 2.1 times more Vitamin B3, 11.5 times more Vitamin B5, 3.5 times more Vitamin B6, 3.2 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Green Snap Beans.
• 5 ounces of Boiled Green Snap Beans have insufficient amounts of Vitamin B5
• 5 ounces of Boiled Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Boiled and Drained Green Snap 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 Boiled Green Snap Beans vs Boiled Sprouted Navy Beans:

• 5 ounces of Boiled Green Snap Beans have 2.8 times more Calcium than Boiled Sprouted Navy Beans.
• While 5 oz of Boiled and Drained Sprouted Navy Beans contain 6.8 times more Copper, 3.2 times more Iron, 6.2 times more Magnesium, 1.6 times more Manganese, 3.6 times more Phosphorus, 2.2 times more Potassium and 3.9 times more Zinc than Boiled and Drained Green Snap Beans.
• Both Boiled Green Snap Beans and Boiled Sprouted Navy Beans contain similar levels of Water per five ounces.
• 5 ounces of Boiled Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Boiled and Drained Green Snap Beans as well as Boiled and Drained Sprouted Navy Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled and Drained Sprouted Navy Beans contain 2.2 times more Energy, 3.4 times more Omega 3, 1.9 times more Carbohydrate and 3.7 times more Protein than Boiled and Drained Green Snap Beans.
• 5 ounces of Boiled Green Snap Beans provide inadequate amounts of Energy
• Both Boiled and Drained Green Snap Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in five ounces.