Comparing Nutrients in 7 ounces Sprouted Mung Beans VS Boiled Sprouted Navy Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	5.34% 155kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	1.66% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.61% 0.19g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	37% 0.59g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	23% 29.8g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	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	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	10.8% 6.03g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	63% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	15.7% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	34% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	30.2% 0.39mg	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	30.3% 121μg	52.6% 210μg	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	29% 26mg	38% 34.3mg	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	1.32% 0.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	85.8% 0.77mg	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	22.6% 1.8mg	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	38.5% 0.89mg	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	15.3% 107mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	18.5% 629mg	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	0.79% 12mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.08% 151g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Mung Beans VS Boiled Sprouted Navy Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Sprouted Mung Beans versus 7 oz of Boiled Sprouted Navy Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Sprouted Mung Beans vs Boiled Sprouted Navy Beans:

• 7 oz of Boiled and Drained Sprouted Navy Beans contain 4.5 times more Vitamin B1, 1.9 times more Vitamin B2, 1.7 times more Vitamin B3, 2.2 times more Vitamin B5, 2.3 times more Vitamin B6, 1.7 times more Vitamin B9 and 1.3 times more Vitamin C than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Sprouted Mung Beans vs Boiled Sprouted Navy Beans:

• 7 oz of Boiled and Drained Sprouted Navy Beans contain 2.4 times more Copper, 2.3 times more Iron, 5.3 times more Magnesium, 2.4 times more Manganese, 1.9 times more Phosphorus, 2.1 times more Potassium and 2.4 times more Zinc than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Boiled Sprouted Navy Beans contain similar levels of Water per seven ounces.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans lack sufficient amounts of Calcium and Selenium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled and Drained Sprouted Navy Beans contain 2.6 times more Energy, 18.7 times more Omega 3, 2.5 times more Carbohydrate and 2.3 times more Protein than Raw Sprouted Mung Beans.
• 7 ounces of Sprouted Mung Beans provide inadequate amounts of Energy and Omega 3
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in seven ounces.