Comparing Nutrients in 14 ounces Cooked Chopped Frozen Broccoli VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	3.83% 111kcal	6.84% 198kcal	2900kcal per day for Men 19-50 years
Fat	0.49% 0.48g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.22% 0.071g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	10.4% 0.17g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.3% 0.052g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21.2g	32.3% 42g	130g per day for Men 19-50 years
Sugars	8.05% 5.83g	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	31.3% 12g	20% 7.54g	38g per day for Men 19-50 years
Protein	22% 12.3g	30.5% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	22.5% 202μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18% 0.22mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.7% 0.32mg	55% 0.71mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.8mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.7% 1.1mg	44.4% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	39.7% 0.52mg	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	55.6% 222μg	69.5% 278μg	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	177% 159mg	70.6% 63.5mg	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	35% 5.24mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	291% 350μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	13% 131mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	15% 0.13mg	112% 1mg	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	30.3% 2.42mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	31% 131mg	420mg per day for Men 19-50 years
Manganese	38.5% 0.89mg	50.4% 1.16mg	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	27.8% 194mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	16.6% 564mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	9.73% 360g	9.04% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Stir-Fried Mung Beans Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Chopped Frozen Broccoli versus 14 oz of Stir-Fried Mung Beans Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Chopped Frozen Broccoli vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Cooked Chopped Frozen Broccoli have 25.5 times more Vitamin A and 2.5 times more Vitamin C than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Chopped Frozen Broccoli vs Stir-Fried Mung Beans Sprouts:

• 14 ounces of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 7.5 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Mung Beans Sprouts contain similar levels of Water per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Chopped Frozen Broccoli have 3.8 times more Omega 3 and 1.6 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 14 oz of Stir-Fried Sprouted Mung Beans contain 2 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 14 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in 14 ounces.