Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Cooked Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Cooked Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	11% 321kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.16% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	47% 61.3g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	45.3% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	16.5% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	7.84% 1.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	29.6% 0.38mg	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	17% 67.5μg	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	35.3% 31.8mg	1.54% 1.4mg	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	Cooked Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	19.4% 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	47% 3.77mg	67.2% 5.38mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	42.5% 0.98mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	37.7% 1282mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.52% 167g	3.1% 115g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Cooked Frozen Young Pinto Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Mung Beans Sprouts versus 7 oz of Cooked Frozen Young Pinto Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stir-Fried Mung Beans Sprouts vs Cooked Frozen Young Pinto Beans:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 22.9 times more Vitamin C than Cooked Frozen Young Pinto Beans.
• While 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Frozen Young Pinto Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Cooked Frozen Young Pinto Beans:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 2.9 times more Copper, 1.3 times more Zinc and 1.5 times more Water than Cooked Frozen Young Pinto Beans.
• While 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 4 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 9.2 times more Sodium than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Frozen Young Pinto Beans contain 3.2 times more Energy, 16.1 times more Omega 3, 2.9 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Frozen Young Pinto Beans provide inadequate amounts of Omega 6 in seven ounces.