Comparing Nutrients in 100 grams Boiled Sprouted Navy Beans VS Frozen Young Pinto Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Navy Beans	30%	8%	62%
Frozen Young Pinto Beans	23%	3%	74%

Macro Nutrients

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	2.7% 78kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.84% 0.81g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.098g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	18.7% 0.3g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.5% 15g	25% 32.5g	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	NA	15% 5.7g	38g per day for Men 19-50 years
Protein	12.6% 7.07g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.8% 0.38mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.24mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.9% 1.26mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.2% 0.2mg	16.5% 0.22mg	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	26.5% 106μg	12.5% 50μg	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	19.2% 17.3mg	1.1% 1mg	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

	Boiled Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	1.6% 16mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	43.2% 0.39mg	11% 0.098mg	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	26.4% 2.1mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	26.4% 111mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	19.4% 0.45mg	23.7% 0.55mg	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	14.7% 103mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.32% 317mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.73% 1.5μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.05% 76g	1.5% 55.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 2 times more Vitamin B2, 1.8 times more Vitamin B3, 2.8 times more Vitamin B5, 2.1 times more Vitamin B9 and 17.3 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Boiled Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Boiled and Drained Sprouted Navy Beans have 4 times more Copper, 1.9 times more Magnesium, 1.3 times more Zinc and 1.4 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 3.6 times more Calcium, 1.4 times more Iron, 2.4 times more Potassium, 2.5 times more Selenium and 6.6 times more Sodium than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Manganese and Phosphorus per 100 g.

Comparison of macro-nutrients per 100 grams:

• Boiled and Drained Sprouted Navy Beans have 1.6 times more Omega 3 than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 2.2 times more Energy, 2.2 times more Carbohydrate and 1.4 times more Protein than Boiled and Drained Sprouted Navy Beans.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.