Comparing Nutrients in 5 ounces Boiled Sprouted Mung Beans VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	2.44% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	11.5% 15g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	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	3% 1.13g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	11% 6.1g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.9% 0.071mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	19.6% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	16% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	14% 0.18mg	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	25% 99μg	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% 22.7mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	40% 0.36mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	11% 46.8mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	18% 0.41mg	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	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	9.13% 310mg	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	0.94% 14mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	11.6% 1.28mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.23% 119g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Mung Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Mung Beans vs Stir-Fried Mung Beans Sprouts:

• Stir-Fried Sprouted Mung Beans contain 2.1 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Calcium, Selenium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Stir-Fried Sprouted Mung Beans contain 2.4 times more Energy, 2.5 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.