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

Weight per 100 calories

• Boiled Sprouted Navy Beans: 128g
• Frozen Young Pinto Beans: 58.8g

Unprepared Frozen Young Pinto Beans have 2.2 times more energy per unit of mass than Boiled and Drained Sprouted Navy Beans, which is above average in comparison to other foods. Boiled Sprouted Navy Beans having average energy density.

Which food has more nutrients per 100 calories - Boiled Sprouted Navy Beans or 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.07% 1.04g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.11% 0.036g	32g per day for Men 19-50 years
Omega 3	24% 0.38g	6.84% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	14.7% 19g	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	8.82% 3.35g	38g per day for Men 19-50 years
Protein	16% 9.06g	10.3% 5.76g	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	40.7% 0.49mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	5.43% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	10% 1.6mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	3.55% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.5% 0.25mg	9.73% 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	34% 136μg	7.35% 29.4μg	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	24.6% 22mg	0.65% 0.59mg	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	2.05% 20.5mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	6.4% 0.058mg	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	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	34% 142mg	8.4% 35.3mg	420mg per day for Men 19-50 years
Manganese	25% 0.57mg	14% 0.32mg	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	19% 132mg	9.83% 69mg	700mg per day for Men 19-50 years
Potassium	12% 406mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	1.4% 0.77μg	1.6% 0.88μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.24mg	4.1% 0.45mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.89% 33g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Navy Beans have 2.4 times more Vitamin B1, 4.3 times more Vitamin B2, 3.9 times more Vitamin B3, 6.2 times more Vitamin B5, 2 times more Vitamin B6, 4.6 times more Vitamin B9 and 37.7 times more Vitamin C than Unprepared Frozen Young Pinto Beans.
• 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 kcal.

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

• Boiled and Drained Sprouted Navy Beans have 8.7 times more Copper, 1.5 times more Iron, 4 times more Magnesium, 1.8 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Zinc and 3 times more Water than Unprepared Frozen Young Pinto Beans.
• While Unprepared Frozen Young Pinto Beans contain 1.7 times more Calcium and 3 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 Potassium and Selenium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Navy Beans have 3.5 times more Fat, 3.5 times more Omega 3, 3.5 times more Omega 6 and 1.6 times more Protein than Unprepared Frozen Young Pinto Beans.
• Both Boiled and Drained Sprouted Navy Beans and Unprepared Frozen Young Pinto Beans have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Boiled and Drained Sprouted Navy Beans as well as Unprepared Frozen Young Pinto Beans have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.