Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.44% 41.7kcal	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	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	6.4% 8.3g	130g per day for Men 19-50 years
Sugars	NA	7.77% 5.64g	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	4.18% 1.6g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	7.2% 4.03g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	15.6% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10% 1.62mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	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	34.7% 139μg	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	35.3% 31.8mg	25% 22.6mg	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	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	37.5% 45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	2.4% 24mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	27% 0.24mg	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	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	12% 0.28mg	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	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	5.9% 200mg	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	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	8.48% 0.93mg	11mg per day for Men 19-50 years
Water	4.52% 167g	5% 185g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Boiled Sprouted Mung Beans per 7 oz

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

• 7 ounces of Stir-Fried Mung Beans Sprouts have 2.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 2.3 times more Vitamin B5, 2.4 times more Vitamin B6, 2.4 times more Vitamin B9 and 1.4 times more Vitamin C than Boiled Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans 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 Boiled Sprouted Mung Beans:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 2.1 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 2.1 times more Manganese, 2.8 times more Phosphorus, 2.2 times more Potassium and 1.9 times more Zinc than Boiled Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Mung Beans contain similar levels of Water per seven ounces.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 2.5 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Boiled Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.