Comparing Nutrients in 14 ounces Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	4.65% 135kcal	4.1% 119kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.74% 0.71g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	0.57% 0.18g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	18% 23.6g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	22.6% 16.4g	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	3.72% 2.7g	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	% 0.4g	NA	g per day for Men 19-50 years
Fiber	27% 10.3g	19% 7.14g	38g per day for Men 19-50 years
Protein	20% 11g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	27.8% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	18.6% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	27% 0.35mg	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	62.5% 250μg	60.5% 242μg	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	393% 354mg	58.2% 52.4mg	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	20.6% 3.1mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	109% 131μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	18.7% 187mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	72.3% 0.65mg	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	36.2% 2.9mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	32.4% 0.75mg	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	37.4% 262mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	17.4% 591mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	9.58% 354g	9.7% 359g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Sprouted Mung Beans:

• Raw Broccoli has 31 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 6.8 times more Vitamin C, 7.8 times more Vitamin E and 3.1 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 14 oz.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Sprouted Mung Beans:

• Raw Broccoli has 3.6 times more Calcium, 1.2 times more Phosphorus, 2.1 times more Potassium, 4.2 times more Selenium and 5.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Iron, Magnesium, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Broccoli has 3.9 times more Omega 3 and 1.4 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.