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

Weight per 100 calories

• Stir-Fried Mung Beans Sprouts: 200g
• Boiled Sprouted Navy Beans: 128g

Boiled and Drained Sprouted Navy Beans have 1.6 times more energy per unit of mass than Stir-Fried Sprouted Mung Beans, which is average in comparison to other foods. Stir-Fried Mung Beans Sprouts having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled Sprouted Navy Beans	30%	8%	62%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.07% 1.04g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.39% 0.13g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	24% 0.38g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	15% 19.2g	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	10% 3.8g	NA	38g per day for Men 19-50 years
Protein	15.4% 8.6g	16% 9.06g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	40.7% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	19.5% 0.25mg	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	35% 140μg	34% 136μg	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	35.6% 32mg	24.6% 22mg	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

	Stir-Fried Mung Beans Sprouts	Boiled Sprouted Navy Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	2.05% 20.5mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	55.4% 0.5mg	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	47.5% 3.8mg	34% 2.7mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	34% 142mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	25% 0.57mg	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	22.6% 158mg	19% 132mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	12% 406mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	1.4% 0.77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	11.3% 1.24mg	11mg per day for Men 19-50 years
Water	4.56% 169g	2.63% 97g	3700g per day for Men 19-50 years

Stir-Fried Mung Beans Sprouts VS Boiled Sprouted Navy Beans Nutrients Per 100 Kcal

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

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

• 100 calories of Stir-Fried Mung Beans Sprouts have 1.5 times more Vitamin B3 and 1.4 times more Vitamin C than Boiled Sprouted Navy Beans.
• While 100 kcal of Boiled and Drained Sprouted Navy Beans contain 1.7 times more Vitamin B1 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans provide similar amounts of Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 calories.
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 calories.

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

• 100 calories of Stir-Fried Mung Beans Sprouts have 1.3 times more Calcium, 1.4 times more Iron, 1.6 times more Selenium, 1.4 times more Zinc and 1.7 times more Water than Boiled Sprouted Navy Beans.
• While 100 kcal of Boiled and Drained Sprouted Navy Beans contain 2.2 times more Magnesium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans contain similar levels of Copper, Manganese, Phosphorus and Potassium per 100 calories.
• 100 calories of Boiled Sprouted Navy Beans lack sufficient amounts of Selenium

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Boiled and Drained Sprouted Navy Beans contain 17.4 times more Omega 3 than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled Sprouted Navy Beans offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Boiled and Drained Sprouted Navy Beans provide inadequate amounts of Omega 6 in 100 calories.