Comparing Nutrients in 100 grams Sprouted Navy Beans VS Green Snap Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Navy Beans	30%	8%	62%
Green Snap Beans	20%	5%	75%

Macro Nutrients

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Energy	2.3% 67kcal	1.07% 31kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.7g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.085g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	5.36% 6.97g	130g per day for Men 19-50 years
Sugars	NA	4.5% 3.26g	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	1.9% 1.4g	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	% 1.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.36g	g per day for Men 19-50 years
Fiber	NA	7.1% 2.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.9% 35μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.5% 0.39mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.5% 0.22mg	8% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.63% 1.22mg	4.6% 0.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.7% 0.19mg	11% 0.14mg	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	8.25% 33μg	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	13.6% 12mg	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	2.73% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	36% 43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Navy Beans	Green Snap Beans	Recommended Dietary Allowance
Calcium	1.5% 15mg	3.7% 37mg	1000mg per day for Men 19-50 years
Copper	39.6% 0.36mg	7.67% 0.069mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.48% 19μg	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	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	17.7% 0.41mg	9.4% 0.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	92% 41.6μg	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	5.43% 38mg	700mg per day for Men 19-50 years
Potassium	9.03% 307mg	6.2% 211mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.87% 13mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	2.14% 79g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Navy Beans VS Green Snap Beans per 100 g

Compare the macro and micronutrient content in 100 g of Sprouted Navy Beans versus 100 g of Green Snap Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Sprouted Navy Beans vs Green Snap Beans:

• 100 grams of Sprouted Navy Beans have 4.8 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B3, 3.7 times more Vitamin B5, 1.4 times more Vitamin B6, 4 times more Vitamin B9 and 1.5 times more Vitamin C than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain more Vitamin A than Raw Sprouted Navy Beans.
• 100 grams of Sprouted Navy Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Sprouted Navy Beans vs Green Snap Beans:

• 100 grams of Sprouted Navy Beans have 5.2 times more Copper, 1.9 times more Iron, 4 times more Magnesium, 1.9 times more Manganese, 2.6 times more Phosphorus, 1.5 times more Potassium and 3.7 times more Zinc than Green Snap Beans.
• While 100 g of Raw Green Snap Beans contain 2.5 times more Calcium than Raw Sprouted Navy Beans.
• Both Sprouted Navy Beans and Green Snap Beans contain similar levels of Water per 100 grams.
• 100 grams of Sprouted Navy Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Sprouted Navy Beans have 2.2 times more Energy, 3.8 times more Omega 3, 1.9 times more Carbohydrate and 3.4 times more Protein than Green Snap Beans.
• 100 grams of Green Snap Beans provide inadequate amounts of Energy
• Both Raw Sprouted Navy Beans as well as Raw Green Snap Beans provide inadequate amounts of Omega 6 in 100 grams.