Revision [28826]
This is an old revision of Sprouts made by OpenMindSpace on 2013-12-22 20:11:52.
Sprouts
Vegetable sprouts are a novel way of supplementing your intake of fresh raw vegetables with minimal cost and minimal effort. Sprouts can be grown in mason jars or more specialized sprouters. Sprouts typically produce a multiple of the weight of the original seed, giving them a multiplier effect. Green sprouts, for example, will swell up to many times the size/weight of the original seed; such that a few tablespoons of seed are enough to produce a quart or more of edible sprouts.Popular Varieties of Sprouts
- Alfalfa
- Brocolli
- Garbanzo Bean
- Lentils
- Mung Bean
- Red Clover
Sprout Nutrition
Vitamin and RDA content of Sprouts
https://www.usaemergencysupply.com/information_center/using_whole_grain_foods/nutritional_study_in_sprouts.htm
| 100 Grams of Sprouts | Vit A | Vit C | Thiamin | Riboflavin | Niacin | Vit B6 | Folacin | Cal | Protein | ||
|---|---|---|---|---|---|---|---|---|---|---|---|
| Male RDA | 1000 | 60 | 1.2 | 1.7 | 20 | 2 | 200 | 2900 | 63 | ||
| Alfalfa Sprouts Raw | 16 | 8.2 | 0.076 | 0.126 | 0.481 | 0.034 | 36 | 29 | 3.99 | ||
| % RDA | 2% | 14% | 6% | 7% | 2% | 2% | 18% | 1% | 6% | ||
| Radish Seed Sprouts Raw | 39 | 28.9 | 0.102 | 0.103 | 2.85 | 0.285 | 94.7 | 43 | 3.8 | ||
| % RDA | 4% | 48% | 7% | 6% | 15% | 14% | 47% | 2% | 6% | ||
| Sprouts Kidney Beans Cooked | 0 | 35.6 | 0.36 | 0.27 | 3.02 | 0.093 | 47.4 | 33 | 4.7 | ||
| % RDA | 0% | 59% | 24% | 16% | 16% | 5% | 24% | 1% | 8% | ||
| Sprouts Kidney Beans Raw | 0 | 38.7 | 0.37 | 0.25 | 2.92 | 0.085 | 58.9 | 29 | 4.2 | ||
| % RDA | 0% | 65% | 31% | 15% | 15% | 4% | 29% | 1% | 7% | ||
| 10gm Dry Kidney Beans % RDA | 0% | 1% | 4% | 1% | 1% | 2% | 20% | 1% | 4% | ||
| Sprouts Lentils Raw | 5 | 16.5 | 0.228 | 0.128 | 1.128 | 0.19 | 99.9 | 106 | 8.96 | ||
| % RDA | 1% | 28% | 19% | 8% | 6% | 10% | 50% | 4% | 14% | ||
| 15gm Dry Lentils % RDA | 0% | 1% | 4% | 1% | 1% | 2% | 19% | 1% | 4% | ||
| Vit Vit Ribo- Vit Cal | A C Thiamin flavin Niacin B6 Folacin Protein | Sprouts Mung Beans Cooked | 1 | 11.4 | 0.05 | 0.102 | 0.817 | 0.054 | 29.3 | 21 | 2.00 |
| % RDA | 0% | 19% | 3% | 6% | 4% | 3% | 15% | 1% | 3% | ||
| Sprouts Mung Beans Raw | 2 | 13.2 | 0.084 | 0.124 | 0.749 | 0.088 | 60.8 | 30 | 3.04 | ||
| % RDA | 0% | 22% | 7% | 7% | 4% | 4% | 30% | 1% | 5% | ||
| 10gm Dry Mung Beans % RDA | 0% | 1% | 5% | 1% | 1% | 2% | 31% | 1% | 4% | ||
| Sprouts Green Pea Raw | 17 | 10.4 | 0.225 | 0.155 | 3.088 | 0.265 | 144 | 128 | 8.8 | ||
| % RDA | 2% | 17% | 19% | 9% | 15% | 13% | 72% | 4% | 14% | ||
| 16gm Dry Green Peas % RDA | 0% | 0% | 10% | 2% | 2% | 1% | 22% | 2% | 6% | ||
| Sprouts Pinto Beans Raw | 0 | 21.7 | 0.23 | 0.175 | 2.28 | 0.171 | 118 | 62 | 5.25 | ||
| % RDA | 0% | 36% | 19% | 10% | 11% | 9% | 59% | 2% | 8% | ||
| 12gm Dry Pinto Beans % RDA | 0% | 1% | 6% | 2% | 1% | 3% | 30% | 1% | 4% | ||
| Sprouts Soy Beans Cooked | 1 | 8.3 | 0.205 | 0.053 | 1.092 | 0.105 | 80 | 81 | 8.47 | ||
| % RDA | 0% | 14% | 17% | 3% | 5% | 5% | 40% | 3% | 13% | ||
| Sprouts Soy Beans Raw | 1 | 15.3 | 0.34 | 0.118 | 1.148 | 0.176 | 172 | 122 | 13.0 | ||
| % RDA | 0% | 26% | 28% | 7% | 6% | 9% | 86% | 4% | 21% | ||
| 12gm Dry Soy Beans % RDA | 0% | 1% | 9% | 6% | 1% | 2% | 23% | 2% | 7% | ||
| Vit Vit Ribo- Vit Cal | A C Thiamin flavin Niacin B6 Folacin Protein | Sprouts Navy Cooked | 0 | 17.3 | 0.381 | 0.235 | 1.263 | 0.198 | 106 | 78 | 7.07 |
| % RDA | 0% | 29% | 32% | 14% | 6% | 10% | 53% | 3% | 11% | ||
| Sprouts Navy Raw | 0 | 18.8 | 0.39 | 0.215 | 1.22 | 0.191 | 132 | 67 | 6.15 | ||
| % RDA | 0% | 31% | 33% | 13% | 6% | 10% | 66% | 2% | 10% | ||
| 13gm Dry Navy Beans % RDA | 0% | 1% | 7% | 5% | 1% | 2% | 19% | 1% | 6% | ||
| Sprouts Wheat Raw | 0 | 2.6 | 0.225 | 0.155 | 3.087 | 0.265 | 38 | 198 | 7.49 | ||
| % RDA | 0% | 4% | 19% | 9% | 15% | 13% | 19% | 2% | 12% | ||
| 21gm Dry Wheat % RDA | 0% | 0% | 9% | 1% | 6% | 4% | 5% | 2% | 6% |
