Comparing Nutrients in 5 ounces Boiled Sprouted Mung Beans VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Sprouted Mung Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	1.47% 42.5kcal	2900kcal per day for Men 19-50 years
Fat	0.13% 0.13g	0.26% 0.26g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.035g	0.2% 0.065g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.033g	0.35% 0.06g	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	6.48% 8.4g	130g per day for Men 19-50 years
Sugars	5.55% 4.03g	8.07% 5.85g	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	6.7% 2.55g	38g per day for Men 19-50 years
Protein	5.14% 2.88g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.16% 1.4μg	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	13.5% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.24% 1.16mg	6.64% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.9% 0.34mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.9% 0.077mg	9.6% 0.12mg	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	21.6% 86.5μg	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	20.8% 18.7mg	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	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27% 32μg	39% 46.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	1.7% 17mg	1.84% 18.4mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	26% 0.23mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	8.63% 0.2mg	11.6% 0.27mg	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	11% 76.5mg	700mg per day for Men 19-50 years
Potassium	4.2% 143mg	6.2% 211mg	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	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	6.06% 0.67mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.58% 132g	3.46% 128g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Sprouted Mung Beans vs Sprouted Mung Beans:

• Raw Sprouted Mung Beans contain 1.7 times more Vitamin B1, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Raw Sprouted Mung Beans have similar amounts of Vitamin B2, Vitamin B3 and Vitamin C per 5 oz.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 5 oz.

Comparing minerals per 5 ounces for Boiled Sprouted Mung Beans vs Sprouted Mung Beans:

• Raw Sprouted Mung Beans contain 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Raw Sprouted Mung Beans have similar amounts of Calcium, Selenium, Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Sprouted Mung Beans contain 1.4 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.