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

Macros Ratio

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

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.47% 42.5kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.26g	0.13% 0.13g	97g per day for Men 19-50 years
Saturated Fat	0.2% 0.065g	0.11% 0.035g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	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	6.48% 8.4g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	8.07% 5.85g	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	6.7% 2.55g	3% 1.13g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	5.14% 2.88g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled 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	9.92% 0.12mg	5.9% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.5% 0.18mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	6.9% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.6% 0.12mg	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	21.6% 86.5μg	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	20.8% 18.7mg	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	0.94% 0.14mg	0.66% 0.099mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.8μg	27% 32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	1.84% 18.4mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	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	16% 1.3mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	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	11% 76.5mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	6.2% 211mg	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	0.57% 8.5mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	6.06% 0.67mg	11mg per day for Men 19-50 years
Water	3.46% 128g	3.58% 132g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 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 Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B3 and Vitamin C per 5 oz.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained 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 Sprouted Mung Beans vs Boiled Sprouted Mung Beans:

• Raw Sprouted Mung Beans have 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 Raw Sprouted Mung Beans and Boiled and Drained 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 have 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 Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.