Comparing Nutrients in 7 ounces Sprouted Navy Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	4.6% 133kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	1.43% 1.4g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	32.2% 0.52g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	23% 29.8g	130g per day for Men 19-50 years
Sugars	NA	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	NA	NA	38g per day for Men 19-50 years
Protein	21.8% 12.2g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64.5% 0.77mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.42mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29% 0.38mg	30.2% 0.39mg	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	65.5% 262μg	52.6% 210μg	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	41.5% 37.3mg	38% 34.3mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	78.5% 0.71mg	85.8% 0.77mg	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	48% 3.83mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	38.5% 0.89mg	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	28.3% 198mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	18% 609mg	18.5% 629mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	1.7% 25.8mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.77mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.25% 157g	4.08% 151g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Sprouted Navy Beans vs Boiled Sprouted Navy Beans:

• Raw Sprouted Navy Beans have 1.2 times more Vitamin B9 than Boiled and Drained Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin C per 7 oz.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Sprouted Navy Beans vs Boiled Sprouted Navy Beans:

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of minerals per 7 oz
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Calcium, Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium, Selenium, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of macro-nutrients per 7 oz
• Both Raw Sprouted Navy Beans and Boiled and Drained Sprouted Navy Beans have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Raw Sprouted Navy Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.