Comparing Nutrients in 100 calories Boiled Sprouted Mung Beans VS Stir-Fried Mung Beans Sprouts

Weight per 100 calories

• Boiled Sprouted Mung Beans: 476g
• Stir-Fried Mung Beans Sprouts: 200g

Stir-Fried Sprouted Mung Beans have 2.4 times more energy per unit of mass than Boiled and Drained Sprouted Mung Beans, which is low in comparison to other foods. Boiled Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 100 calories - Boiled Sprouted Mung Beans or Stir-Fried Mung Beans Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.44% 0.43g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.24% 0.078g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	1.38% 0.022g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.3% 20g	16.3% 21g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	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	10% 3.8g	10% 3.8g	38g per day for Men 19-50 years
Protein	17.3% 9.67g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0.53% 4.76μg	0.44% 4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.4% 0.49mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24.3% 3.9mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23% 1.16mg	22.4% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.8% 0.26mg	20% 0.26mg	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	34.5% 138μg	35% 140μg	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	60.3% 54.3mg	35.6% 32mg	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	2.22% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	90% 108μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	5.7% 57mg	2.6% 26mg	1000mg per day for Men 19-50 years
Copper	64.6% 0.58mg	56.7% 0.51mg	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	38.7% 3.1mg	47.5% 3.8mg	8mg per day for Men 19-50 years
Magnesium	16% 66.7mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	25.4% 0.58mg	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% 133mg	22.6% 158mg	700mg per day for Men 19-50 years
Potassium	14% 481mg	13% 438mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	3.17% 47.6mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	20.3% 2.24mg	16.4% 1.8mg	11mg per day for Men 19-50 years
Water	12% 445g	4.56% 169g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Boiled Sprouted Mung Beans vs Stir-Fried Mung Beans Sprouts:

• Boiled and Drained Sprouted Mung Beans have 1.3 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.7 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Boiled and Drained Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Boiled Sprouted Mung Beans vs Stir-Fried Mung Beans Sprouts:

• Boiled and Drained Sprouted Mung Beans have 2.2 times more Calcium, 2.4 times more Selenium, 2.6 times more Sodium, 1.2 times more Zinc and 2.6 times more Water than Stir-Fried Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Potassium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Boiled and Drained Sprouted Mung Beans have 1.9 times more Omega 3 than Stir-Fried Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Boiled and Drained Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.