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

Macros Ratio

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

Macro Nutrients

	Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	1.03% 30kcal	1.72% 50kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	0.69% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	0.34% 0.058g	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	8.15% 10.6g	130g per day for Men 19-50 years
Sugars	5.7% 4.13g	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	4.74% 1.8g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.43% 3.04g	7.68% 4.3g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7% 0.084mg	11.7% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.54% 0.12mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	7.5% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.6% 0.38mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.77% 0.088mg	10% 0.13mg	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	17.5% 70μg	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	17.8% 16mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	27.5% 33μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	1.3% 13mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	18.2% 0.16mg	28.3% 0.26mg	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	23.8% 1.9mg	8mg per day for Men 19-50 years
Magnesium	5% 21mg	7.86% 33mg	420mg per day for Men 19-50 years
Manganese	8.17% 0.19mg	12.7% 0.29mg	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	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	4.4% 149mg	6.44% 219mg	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	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	8.2% 0.9mg	11mg per day for Men 19-50 years
Water	2.44% 90g	2.28% 84.3g	3700g per day for Men 19-50 years

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

• Stir-Fried Sprouted Mung Beans contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 1.5 times more Vitamin B6 than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Vitamin B9 and Vitamin C per 100 g.
• Both Raw Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 g.

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

• Stir-Fried Sprouted Mung Beans contain 1.6 times more Copper, 2.1 times more Iron, 1.6 times more Magnesium, 1.6 times more Manganese, 1.5 times more Phosphorus, 1.5 times more Potassium and 2.2 times more Zinc than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Calcium, Selenium and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Sprouted Mung Beans have 1.5 times more Omega 3 than Stir-Fried Sprouted Mung Beans.
• While Stir-Fried Sprouted Mung Beans contain 1.7 times more Energy, 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Stir-Fried Sprouted Mung Beans have similar amounts of Fiber per 100 g.
• Both Raw Sprouted Mung Beans as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.