Comparing Nutrients in 100 grams Stir-Fried Mung Beans Sprouts VS Boiled California Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Boiled California Red Kidney Beans	29%	1%	70%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Energy	1.72% 50kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.044% 0.014g	32g per day for Men 19-50 years
Omega 3	0.69% 0.011g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0.12% 0.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.15% 10.6g	17.2% 22.4g	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	5% 1.9g	24.5% 9.3g	38g per day for Men 19-50 years
Protein	7.68% 4.3g	16.3% 9.13g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Boiled California Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	10.8% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	4.77% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	3.38% 0.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	4.38% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	8% 0.1mg	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	17.5% 70μg	18.5% 74μg	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	17.8% 16mg	1.33% 1.2mg	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 California Red Kidney Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	6.6% 66mg	1000mg per day for Men 19-50 years
Copper	28.3% 0.26mg	32% 0.29mg	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	23.8% 1.9mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	7.86% 33mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	12.7% 0.29mg	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	11.3% 79mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	6.44% 219mg	12.3% 419mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	2.2% 1.2μg	55μg per day for Men 19-50 years
Sodium	0.6% 9mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.28% 84.3g	1.8% 67g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Boiled California Red Kidney Beans per 100 g

Compare the macro and micronutrient content in 100 g of Stir-Fried Mung Beans Sprouts versus 100 g of Boiled California Red Kidney Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stir-Fried Mung Beans Sprouts vs Boiled California Red Kidney Beans:

• 100 grams of Stir-Fried Mung Beans Sprouts have 2.9 times more Vitamin B2, 2.2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.3 times more Vitamin B6 and 13.3 times more Vitamin C than Boiled California Red Kidney Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled California Red Kidney Beans provide similar amounts of Vitamin B1 and Vitamin B9 per 100 grams.
• 100 grams of Boiled California Red Kidney Beans have insufficient amounts of Vitamin C
• Both Stir-Fried Sprouted Mung Beans as well as Boiled California Red Kidney Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stir-Fried Mung Beans Sprouts vs Boiled California Red Kidney Beans:

• 100 grams of Stir-Fried Mung Beans Sprouts have 1.3 times more Water than Boiled California Red Kidney Beans.
• While 100 g of Boiled California Red Kidney Beans contain 5.1 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 1.7 times more Phosphorus, 1.9 times more Potassium and 2 times more Selenium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Boiled California Red Kidney Beans contain similar levels of Copper, Manganese and Zinc per 100 grams.
• 100 grams of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 g of Boiled California Red Kidney Beans contain 2.5 times more Energy, 2.9 times more Omega 3, 2.1 times more Carbohydrate, 4.9 times more Fiber and 2.1 times more Protein than Stir-Fried Sprouted Mung Beans.
• 100 grams of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Energy and Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Boiled California Red Kidney Beans provide inadequate amounts of Omega 6 in 100 grams.