Comparing Nutrients in 100 grams Cooked Frozen Young Pinto Beans VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Frozen Young Pinto Beans	23%	3%	74%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Cooked Frozen Young Pinto Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	5.6% 162kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.58% 0.099g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.7% 31g	8.15% 10.6g	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	14.2% 5.4g	5% 1.9g	38g per day for Men 19-50 years
Protein	16.6% 9.3g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Frozen Young Pinto Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	NA	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.27mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.3% 0.11mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.95% 0.63mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.16% 0.26mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	10% 0.13mg	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	8.5% 34μg	17.5% 70μg	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	0.78% 0.7mg	17.8% 16mg	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

	Cooked Frozen Young Pinto Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	5.2% 52mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	9.78% 0.088mg	28.3% 0.26mg	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	34% 2.7mg	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	13% 54mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	21.4% 0.49mg	12.7% 0.29mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	19% 646mg	6.44% 219mg	3400mg per day for Men 19-50 years
Selenium	2.55% 1.4μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	5.53% 83mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.27% 0.69mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	1.57% 58g	2.28% 84.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Frozen Young Pinto Beans VS Stir-Fried Mung Beans Sprouts per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Frozen Young Pinto Beans versus 100 g of Stir-Fried Mung Beans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Frozen Young Pinto Beans vs Stir-Fried Mung Beans Sprouts:

• 100 grams of Cooked Frozen Young Pinto Beans have 2 times more Vitamin B1 and 1.5 times more Vitamin B6 than Stir-Fried Mung Beans Sprouts.
• While 100 g of Stir-Fried Sprouted Mung Beans contain 1.7 times more Vitamin B2, 1.9 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B9 and 22.9 times more Vitamin C than Boiled and Drained Frozen Young Pinto Beans.
• 100 grams of Cooked Frozen Young Pinto Beans have insufficient amounts of Vitamin C
• Both Boiled and Drained Frozen Young Pinto Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Frozen Young Pinto Beans vs Stir-Fried Mung Beans Sprouts:

• 100 grams of Cooked Frozen Young Pinto Beans have 4 times more Calcium, 1.4 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese, 1.3 times more Phosphorus, 2.9 times more Potassium, 2.3 times more Selenium and 9.2 times more Sodium than Stir-Fried Mung Beans Sprouts.
• While 100 g of Stir-Fried Sprouted Mung Beans contain 2.9 times more Copper, 1.3 times more Zinc and 1.5 times more Water than Boiled and Drained Frozen Young Pinto Beans.
• 100 grams of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Frozen Young Pinto Beans have 3.2 times more Energy, 16.1 times more Omega 3, 2.9 times more Carbohydrate, 2.8 times more Fiber and 2.2 times more Protein than Stir-Fried Mung Beans Sprouts.
• 100 grams of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Boiled and Drained Frozen Young Pinto Beans as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Omega 6 in 100 grams.