Comparing Nutrients in 5 ounces Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Yellow Snap Beans	20%	3%	77%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	1.5% 44kcal	0.98% 28.3kcal	2900kcal per day for Men 19-50 years
Fat	0.18% 0.17g	0.47% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.77% 10g	3.8% 4.96g	130g per day for Men 19-50 years
Sugars	6.4% 4.64g	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	12.7% 4.8g	NA	38g per day for Men 19-50 years
Protein	4.6% 2.58g	4.7% 2.64g	56g per day for Men 19-50 years

Vitamins

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	7.9% 0.095mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	6.43% 0.084mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.66% 1.07mg	6.42% 1.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.66% 0.13mg	6.66% 0.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.07% 0.1mg	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	13% 52.4μg	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	25.7% 23mg	9.6% 8.65mg	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	3.87% 0.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51% 61.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Yellow Snap Beans	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	5.24% 52.4mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	17% 0.15mg	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	18.4% 1.47mg	11.7% 0.94mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	7.6% 0.17mg	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	7.7% 54mg	6.07% 42.5mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	4.1% 139mg	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	0.57% 8.5mg	27% 407mg	1500mg per day for Men 19-50 years
Zinc	3.1% 0.34mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Yellow Snap Beans VS Boiled Sprouted Pinto Beans with Salt per 5 oz

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

Lets compare vitamin content per 5 ounces of Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Yellow Snap Beans have 1.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9 and 2.7 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 2.5 times more Vitamin B5 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Yellow Snap Beans vs Boiled Sprouted Pinto Beans with Salt:

• 5 ounces of Yellow Snap Beans have 2.5 times more Calcium, 1.6 times more Iron, 1.4 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.1 times more Potassium and 1.4 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.6 times more Copper and 47.8 times more Sodium than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt contain similar levels of Water per five ounces.
• 5 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium and Zinc
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Yellow Snap Beans have 2 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 5 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 3.3 times more Omega 3 than Raw Yellow Snap Beans.
• Both Yellow Snap Beans and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Protein per five ounces.
• Both Raw Yellow Snap Beans as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Energy and Omega 6 in five ounces.