Comparing Nutrients in 7 ounces Boiled Green Snap Beans with Salt VS Boiled Sprouted Pinto Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Green Snap Beans with Salt	18%	6%	76%
Boiled Sprouted Pinto Beans with Salt	31%	12%	57%

Macro Nutrients

	Boiled Green Snap Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Energy	2.4% 69.5kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	0.65% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	14.6% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.65% 0.11g	0.78% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.6g	5.34% 6.95g	130g per day for Men 19-50 years
Sugars	9.94% 7.2g	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	16.7% 6.35g	NA	38g per day for Men 19-50 years
Protein	6.7% 3.75g	6.6% 3.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Green Snap Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Vitamin A	7.7% 69.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	9% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.6% 1.2mg	9% 1.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.94% 0.15mg	9.33% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.55% 0.11mg	8.24% 0.11mg	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	16.4% 65.5μg	14.4% 57.5μg	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	21.4% 19.2mg	13.5% 12mg	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	6.1% 0.91mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	79.2% 95μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Green Snap Beans with Salt	Boiled Sprouted Pinto Beans with Salt	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	23.6% 0.21mg	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	16.4% 1.3mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	24.6% 0.57mg	10.6% 0.24mg	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	8.22% 57.5mg	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	8.52% 290mg	5.7% 194mg	3400mg per day for Men 19-50 years
Selenium	0.72% 0.4μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	31.6% 474mg	38% 570mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.8% 177g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Green Snap Beans with Salt VS Boiled Sprouted Pinto Beans with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Green Snap Beans with Salt versus 7 oz of Boiled Sprouted Pinto Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Boiled Green Snap Beans with Salt vs Boiled Sprouted Pinto Beans with Salt:

• 7 ounces of Boiled Green Snap Beans with Salt have more Vitamin A, 1.6 times more Vitamin B2 and 1.6 times more Vitamin C than Boiled Sprouted Pinto Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 3.2 times more Vitamin B5 than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Boiled Sprouted Pinto Beans with Salt provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Boiled Green Snap Beans with Salt have insufficient amounts of Vitamin B5
• 7 ounces of Boiled Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin A
• Both Boiled and Drained Green Snap Beans with Salt as well as Boiled and Drained Sprouted Pinto Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Boiled Green Snap Beans with Salt vs Boiled Sprouted Pinto Beans with Salt:

• 7 ounces of Boiled Green Snap Beans with Salt have 2.9 times more Calcium, 2.3 times more Manganese, 1.5 times more Potassium and 1.5 times more Zinc than Boiled Sprouted Pinto Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.9 times more Copper than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Boiled Sprouted Pinto Beans with Salt contain similar levels of Iron, Magnesium, Phosphorus, Sodium and Water per seven ounces.
• 7 ounces of Boiled Sprouted Pinto Beans with Salt lack sufficient amounts of Calcium and Zinc
• Both Boiled and Drained Green Snap Beans with Salt as well as Boiled and Drained Sprouted Pinto Beans with Salt lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Green Snap Beans with Salt have 2.3 times more Carbohydrate than Boiled Sprouted Pinto Beans with Salt.
• While 7 oz of Boiled and Drained Sprouted Pinto Beans with Salt contain 1.3 times more Omega 3 than Boiled and Drained Green Snap Beans with Salt.
• Both Boiled Green Snap Beans with Salt and Boiled Sprouted Pinto Beans with Salt offer comparable quantities of Protein per seven ounces.
• Both Boiled and Drained Green Snap Beans with Salt as well as Boiled and Drained Sprouted Pinto Beans with Salt provide inadequate amounts of Energy and Omega 6 in seven ounces.