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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans with Salt	35%	3%	62%
Yellow Snap Beans	20%	3%	77%

Macro Nutrients

	Boiled Sprouted Mung Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Energy	0.93% 27kcal	1.5% 44kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	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	3.93% 5.1g	7.77% 10g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	6.4% 4.64g	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	3% 1.13g	12.7% 4.8g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	4.6% 2.58g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	6.66% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	2.66% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	8.07% 0.1mg	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	10.3% 41μg	13% 52.4μg	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	18% 16mg	25.7% 23mg	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	0.66% 0.099mg	3.87% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	51% 61.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans with Salt	Yellow Snap Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	5.24% 52.4mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	11% 0.098mg	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	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	13% 0.3mg	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	5.67% 39.7mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	8.7% 296mg	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	23.2% 349mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	3.1% 0.34mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.46% 128g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Boiled Sprouted Mung Beans with Salt have 2.6 times more Vitamin B5 than Yellow Snap Beans.
• While 5 oz of Raw Yellow Snap Beans contain 1.7 times more Vitamin B1, 1.4 times more Vitamin B6, 1.3 times more Vitamin B9, 1.4 times more Vitamin C, 5.9 times more Vitamin E and 1.9 times more Vitamin K than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Yellow Snap Beans provide similar amounts of Vitamin B2 and Vitamin B3 per five ounces.
• 5 ounces of Boiled Sprouted Mung Beans with Salt have insufficient amounts of Vitamin E
• 5 ounces of Yellow Snap Beans have insufficient amounts of Vitamin B5
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Yellow Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Boiled Sprouted Mung Beans with Salt have 1.8 times more Copper, 41 times more Sodium and 2 times more Zinc than Yellow Snap Beans.
• While 5 oz of Raw Yellow Snap Beans contain 3.1 times more Calcium, 1.6 times more Iron, 1.8 times more Magnesium, 1.5 times more Manganese, 1.4 times more Phosphorus and 2.1 times more Potassium than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Yellow Snap Beans contain similar levels of Water per five ounces.
• 5 ounces of Boiled Sprouted Mung Beans with Salt lack sufficient amounts of Calcium
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Yellow Snap Beans lack sufficient amounts of Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Yellow Snap Beans contain 4 times more Omega 3, 2 times more Carbohydrate and 4.3 times more Fiber than Boiled and Drained Sprouted Mung Beans with Salt.
• Both Boiled Sprouted Mung Beans with Salt and Yellow Snap Beans offer comparable quantities of Sugars and Protein per five ounces.
• 5 ounces of Boiled Sprouted Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Mung Beans with Salt as well as Raw Yellow Snap Beans provide inadequate amounts of Energy and Omega 6 in five ounces.