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

Macros Ratio

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

Macro Nutrients

	Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Energy	2.3% 67kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.19% 0.061g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	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	10% 13g	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	11% 6.15g	17.5% 9.8g	56g per day for Men 19-50 years

Vitamins

	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	32.5% 0.39mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	4.38% 0.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	6.04% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	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	33% 132μg	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	21% 19mg	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

	Sprouted Navy Beans	Frozen Young Pinto Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	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	24% 1.93mg	37.5% 3mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	14.3% 60mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	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	14.3% 100mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	9.03% 307mg	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	0.87% 13mg	6.13% 92mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	2.14% 79g	1.5% 55.8g	3700g per day for Men 19-50 years

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

• Raw Sprouted Navy Beans have 1.8 times more Vitamin B2, 1.7 times more Vitamin B3, 2.7 times more Vitamin B5, 2.6 times more Vitamin B9 and 18.8 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• Both Raw Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Vitamin B1 and Vitamin B6 per 100 g.
• Both Raw 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 Sprouted Navy Beans vs Frozen Young Pinto Beans:

• Raw Sprouted Navy Beans have 3.6 times more Copper, 1.7 times more Magnesium and 1.4 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 3.9 times more Calcium, 1.6 times more Iron, 1.3 times more Manganese, 2.5 times more Potassium, 2.5 times more Selenium and 7.1 times more Sodium than Raw Sprouted Navy Beans.
• Both Raw Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Phosphorus and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Navy Beans have 1.4 times more Omega 3 than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 2.5 times more Energy, 2.5 times more Carbohydrate and 1.6 times more Protein than Raw Sprouted Navy Beans.
• Both Raw 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.