Comparing Nutrients in 14 ounces Boiled Broccoli VS Boiled Mothbeans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Mothbeans with Salt	26%	4%	70%

Macro Nutrients

	Boiled Broccoli	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Energy	4.8% 139kcal	16% 464kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	2.25% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	1.54% 0.49g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	22.3% 0.36g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.85% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	64% 83g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	17% 9.45g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	41% 0.49mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	7.02% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	16.6% 2.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	28.4% 0.37mg	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	107% 429μg	142% 568μg	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	286% 258mg	4.4% 3.97mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Mothbeans with Salt	Recommended Dietary Allowance
Calcium	16% 159mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	72.3% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	91% 2.1mg	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	38% 266mg	85% 595mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	65% 976mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	21.3% 2.34mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.43% 275g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Mothbeans with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Boiled Mothbeans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Boiled Mothbeans with Salt:

• 14 ounces of Boiled Broccoli have 77 times more Vitamin A, 5.3 times more Vitamin B2, 1.6 times more Vitamin B5, 2.2 times more Vitamin B6 and 64.9 times more Vitamin C than Boiled Mothbeans with Salt.
• While 14 oz of Boiled Mothbeans with Salt contain 2 times more Vitamin B1 and 1.3 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Mothbeans with Salt provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Boiled Mothbeans with Salt have insufficient amounts of Vitamin A, Vitamin B2 and Vitamin C
• Both Boiled and Drained Broccoli as well as Boiled Mothbeans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Boiled Mothbeans with Salt:

• 14 ounces of Boiled Broccoli have 13.3 times more Calcium and 1.3 times more Water than Boiled Mothbeans with Salt.
• While 14 oz of Boiled Mothbeans with Salt contain 2.7 times more Copper, 4.7 times more Iron, 5 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 1.8 times more Selenium, 6 times more Sodium and 1.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Mothbeans with Salt contain similar levels of Potassium per 14 ounces.
• 14 ounces of Boiled Mothbeans with Salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 1.3 times more Omega 3 than Boiled Mothbeans with Salt.
• While 14 oz of Boiled Mothbeans with Salt contain 3.3 times more Energy, 2.9 times more Carbohydrate and 3.3 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Boiled Mothbeans with Salt provide inadequate amounts of Omega 6 in 14 ounces.