Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Canned Shellie Beans with Liquids

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Canned Shellie Beans with Liquids	21%	5%	74%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.47% 0.079g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	1.72% 1.25g	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	17.8% 6.75g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	2.43% 22μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	8.24% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2.54% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	5.28% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	7.48% 0.097mg	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	8.93% 35.7μg	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	6.84% 6.15mg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.2% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Canned Shellie Beans with Liquids	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	5.75% 57.5mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	17.6% 0.16mg	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	24.6% 1.96mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	33% 0.76mg	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	8.5% 59.5mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	6.36% 216mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	7.58% 4.17μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	44% 663mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	4.87% 0.54mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Canned Shellie Beans with Liquids per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Mung Beans Sprouts versus 7 oz of Canned Shellie Beans with Liquids 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 Canned Shellie Beans with Liquids:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 4.4 times more Vitamin B1, 3.3 times more Vitamin B2, 5.9 times more Vitamin B3, 4.2 times more Vitamin B5, 2.7 times more Vitamin B6, 3.9 times more Vitamin B9 and 5.2 times more Vitamin C than Canned Shellie Beans with Liquids.
• 7 ounces of Canned Shellie Beans with Liquids have insufficient amounts of Vitamin B3
• Both Stir-Fried Sprouted Mung Beans as well as Canned Shellie Beans Solids and Liquids have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Canned Shellie Beans with Liquids:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 3.2 times more Copper, 1.9 times more Iron, 2.2 times more Magnesium, 2.6 times more Phosphorus, 2 times more Potassium and 3.3 times more Zinc than Canned Shellie Beans with Liquids.
• While 7 oz of Canned Shellie Beans Solids and Liquids contain 2.2 times more Calcium, 1.3 times more Manganese, 3.5 times more Selenium and 37.1 times more Sodium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Canned Shellie Beans with Liquids contain similar levels of Water per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.7 times more Carbohydrate and 2.4 times more Protein than Canned Shellie Beans with Liquids.
• While 7 oz of Canned Shellie Beans Solids and Liquids contain 6.5 times more Omega 3 and 1.8 times more Fiber than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Canned Shellie Beans Solids and Liquids provide inadequate amounts of Energy and Omega 6 in seven ounces.