Comparing Nutrients in 14 ounces Boiled Mothbeans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16% 464kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	0.49% 0.48g	97g per day for Men 19-50 years
Saturated Fat	1.54% 0.49g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	22.3% 0.36g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	3.85% 0.65g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	NA	8.05% 5.83g	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	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	55.4% 31g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.02% 0.091mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.6% 2.65mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	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	142% 568μg	55.6% 222μg	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	4.4% 3.97mg	177% 159mg	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	NA	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	72.3% 0.65mg	15% 0.13mg	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	156% 12.5mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	91% 2.1mg	38.5% 0.89mg	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	85% 595mg	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	35.5% 1207mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	21.3% 2.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	7.43% 275g	9.73% 360g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Boiled Mothbeans vs Cooked Chopped Frozen Broccoli:

• Boiled Mothbeans have 2.3 times more Vitamin B1, 1.5 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 3.5 times more Vitamin B2, 1.4 times more Vitamin B6 and 40.1 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Boiled Mothbeans vs Cooked Chopped Frozen Broccoli:

• Boiled Mothbeans have 4.8 times more Copper, 5.1 times more Iron, 8 times more Magnesium, 2.4 times more Manganese, 3.1 times more Phosphorus, 2.1 times more Potassium, 4 times more Selenium and 2.1 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 11 times more Calcium and 1.3 times more Water than Boiled Mothbeans.

Comparison of macro-nutrients per 14 ounces:

• Boiled Mothbeans have 4.2 times more Energy, 2.1 times more Omega 3, 3.9 times more Carbohydrate and 2.5 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Mothbeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.