OpenMindSpace: Sprouts

Revision [28825]

This is an old revision of Sprouts made by OpenMindSpace on 2013-12-22 20:04:21.

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% |