Comparing Nutrients in 100 grams Sprouted Mung Beans VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.03% 30kcal	0.72% 21kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.093% 0.09g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.078% 0.025g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.14% 0.023g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.57% 5.94g	3.22% 4.2g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	3.9% 2.84g	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	4.74% 1.8g	2.1% 0.8g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	3.63% 2.03g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	4.17% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.54% 0.12mg	7.85% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	5.1% 0.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	4.86% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	4.15% 0.054mg	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	15.3% 61μg	7.25% 29μg	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	14.7% 13mg	12.7% 11.4mg	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	0.67% 0.1mg	0.47% 0.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	13.6% 0.12mg	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	11.4% 0.91mg	8.13% 0.65mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	6.1% 0.14mg	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	7.7% 54mg	4% 28mg	700mg per day for Men 19-50 years
Potassium	4.4% 149mg	2.97% 101mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.4% 6mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	4.27% 0.47mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.52% 93g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Sprouted Mung Beans vs Boiled Sprouted Mung Beans:

• Raw Sprouted Mung Beans have 1.7 times more Vitamin B1, 1.2 times more Vitamin B2, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.1 times more Vitamin B9 and 1.5 times more Vitamin K than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B3 and Vitamin C per 100 g.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Sprouted Mung Beans vs Boiled Sprouted Mung Beans:

• Raw Sprouted Mung Beans have 1.3 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus and 1.5 times more Potassium than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Sprouted Mung Beans have similar amounts of Calcium, Selenium, Zinc and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Mung Beans have 1.4 times more Energy, 1.8 times more Omega 3, 1.4 times more Carbohydrate, 1.5 times more Sugars, 2.3 times more Fiber and 1.5 times more Protein than Boiled and Drained Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.