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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10.6% 1.7mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	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	25% 99μg	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% 22.7mg	18% 16mg	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	NA	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	19.2% 0.17mg	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	33.7% 2.7mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11% 46.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	18% 0.41mg	8.63% 0.2mg	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	16% 112mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.13% 310mg	4.2% 143mg	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	0.85% 12.8mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	11.6% 1.28mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.23% 119g	3.58% 132g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Boiled Sprouted Mung Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Stir-Fried Mung Beans Sprouts versus 5 oz of Boiled Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Stir-Fried Mung Beans Sprouts have 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 Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in five ounces.

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

• 5 ounces of Stir-Fried Mung Beans Sprouts have 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 Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Mung Beans contain similar levels of Water per five ounces.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stir-Fried Mung Beans Sprouts have 2.5 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Boiled Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.