Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.18% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.087% 0.028g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.23% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	34.2% 44.5g	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	9.92% 3.77g	48.6% 18.5g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	6.7% 1.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.7% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	16% 0.21mg	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	34.7% 139μg	36.7% 147μg	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	35.3% 31.8mg	2.65% 2.4mg	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

	Stir-Fried Mung Beans Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	63.7% 0.57mg	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	47% 3.77mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	27.4% 0.63mg	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	22.4% 157mg	39% 272mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	24.5% 831mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	4.52% 167g	3.6% 133g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Stir-Fried Mung Beans Sprouts vs Boiled California Red Kidney Beans:

• Stir-Fried Sprouted Mung Beans have 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Stir-Fried Sprouted Mung Beans and Boiled California Red Kidney Beans have similar amounts of Vitamin B1 and Vitamin B9 per 7 oz.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Boiled California Red Kidney Beans:

• Stir-Fried Sprouted Mung Beans have 1.3 times more Water than Boiled California Red Kidney Beans.
• While Boiled California Red Kidney Beans contain 5.1 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 2 times more Selenium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Boiled California Red Kidney Beans have similar amounts of Copper, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Boiled California Red Kidney Beans contain 2.5 times more Energy, 2.9 times more Omega 3, 2.1 times more Carbohydrate, 4.9 times more Fiber and 2.1 times more Protein than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.