Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Green Snap Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	2.12% 61.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.31% 0.099g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	8.56% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	10.6% 14g	130g per day for Men 19-50 years
Sugars	NA	8.92% 6.47g	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	3.8% 2.76g	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	% 3g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	6.5% 3.63g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	7.7% 69.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	9.1% 1.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	8.93% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	21.5% 0.28mg	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	16.4% 65.5μg	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	27% 24.2mg	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	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	71% 85.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Green Snap Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.34% 73.4mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	15.2% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.94% 37.7μg	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	25.5% 2.04mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	18.6% 0.43mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	183% 82.6μg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	12.3% 419mg	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	1.2% 18mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.84% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Green Snap Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Mung Beans Sprouts versus 7 oz of Green Snap 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 Green Snap Beans:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.6 times more Vitamin B3, 2.5 times more Vitamin B5, 2.1 times more Vitamin B9 and 1.3 times more Vitamin C than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 17.5 times more Vitamin A than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Green Snap Beans provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Raw Green Snap 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 Green Snap Beans:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 3.7 times more Copper, 1.8 times more Iron, 1.3 times more Magnesium, 1.4 times more Manganese, 2.1 times more Phosphorus and 3.8 times more Zinc than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 2.8 times more Calcium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Green Snap Beans contain similar levels of Potassium and Water per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Mung Beans as well as Raw Green Snap Beans lack sufficient amounts of Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.5 times more Carbohydrate and 2.3 times more Protein than Green Snap Beans.
• While 7 oz of Raw Green Snap Beans contain 6.3 times more Omega 3 and 1.4 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 Raw Green Snap Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.