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

Weight per 100 calories

• Stir-Fried Mung Beans Sprouts: 200g
• Sprouted Mung Beans: 333g

Stir-Fried Mung Beans Sprouts have 1.7 times more energy per 100g than Sprouted Mung Beans. It has low energy density when compared to other foods. Raw Sprouted Mung Beans having low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.62% 0.6g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.078g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.38% 0.022g	3.33% 0.053g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.82% 0.14g	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	15.2% 20g	130g per day for Men 19-50 years
Sugars	NA	19% 13.8g	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	15.8% 6g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.44% 4μg	0.37% 3.33μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.3% 0.28mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.7% 0.36mg	31.8% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	22.6% 0.29mg	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	51% 203μg	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	49% 44mg	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	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	92% 110μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	2.6% 26mg	4.33% 43.3mg	1000mg per day for Men 19-50 years
Copper	56.7% 0.51mg	60.7% 0.55mg	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	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	25.4% 0.58mg	27.2% 0.63mg	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	25.7% 180mg	700mg per day for Men 19-50 years
Potassium	13% 438mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	2.2% 1.2μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	16.4% 1.8mg	12.4% 1.37mg	11mg per day for Men 19-50 years
Water	4.56% 169g	8.14% 301g	3700g per day for Men 19-50 years

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

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

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

• Stir-Fried Sprouted Mung Beans have 1.3 times more Iron and 1.3 times more Zinc than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.7 times more Calcium, 1.7 times more Selenium and 1.8 times more Water than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Mung Beans have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium and Sodium per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Raw Sprouted Mung Beans contain 2.4 times more Omega 3 and 1.6 times more Fiber than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Sprouted Mung Beans and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Stir-Fried Sprouted Mung Beans as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.