Comparing Nutrients in 14 ounces Mung Beans VS Boiled Spears Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mung Beans	27%	3%	70%
Boiled Spears Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mung Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Energy	47.5% 1377kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	4.7% 4.56g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.4g	0.22% 0.071g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	8.33% 1.4g	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	191% 249g	16.4% 21.3g	130g per day for Men 19-50 years
Sugars	36% 26g	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	170% 64.7g	31.3% 12g	38g per day for Men 19-50 years
Protein	169% 95g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Mung Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	22.5% 202μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	205% 2.46mg	18% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71% 0.92mg	24.7% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56% 8.93mg	11.4% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	152% 7.6mg	21.7% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	117% 1.5mg	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	620% 2481μg	29.8% 119μg	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	21% 19mg	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	13.5% 2.02mg	35% 5.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29.8% 35.7μg	291% 350μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mung Beans	Boiled Spears Frozen Broccoli	Recommended Dietary Allowance
Calcium	52.4% 524mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	415% 3.73mg	19% 0.17mg	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	334% 26.8mg	30.3% 2.42mg	8mg per day for Men 19-50 years
Magnesium	179% 750mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	56% 1.3mg	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	208% 1457mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	145% 4945mg	21% 714mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	3.97% 59.5mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	97% 10.6mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.97% 36g	9.73% 360g	3700g per day for Men 19-50 years

Nutrient Comparison: Mung Beans VS Boiled Spears Frozen Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Mung Beans versus 14 oz of Boiled Spears Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Mung Beans vs Boiled Spears Frozen Broccoli:

• 14 ounces of Mung Beans have 11.3 times more Vitamin B1, 2.9 times more Vitamin B2, 4.9 times more Vitamin B3, 7 times more Vitamin B5, 2.9 times more Vitamin B6 and 20.8 times more Vitamin B9 than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 8.5 times more Vitamin A, 8.4 times more Vitamin C, 2.6 times more Vitamin E and 9.8 times more Vitamin K than Raw Mung Beans.
• 14 ounces of Mung Beans have insufficient amounts of Vitamin A
• Both Raw Mung Beans as well as Boiled and Drained Spears Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Mung Beans vs Boiled Spears Frozen Broccoli:

• 14 ounces of Mung Beans have 2.6 times more Calcium, 21.9 times more Copper, 11 times more Iron, 9.5 times more Magnesium, 3.2 times more Manganese, 6.7 times more Phosphorus, 6.9 times more Potassium, 4.3 times more Selenium and 8.9 times more Zinc than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 10 times more Water than Raw Mung Beans.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Mung Beans have 12.4 times more Energy, 27.5 times more Omega 6, 11.7 times more Carbohydrate, 4.5 times more Sugars, 5.4 times more Fiber and 7.7 times more Protein than Boiled Spears Frozen Broccoli.
• While 14 oz of Boiled and Drained Spears Frozen Broccoli contain 1.6 times more Omega 3 than Raw Mung Beans.
• 14 ounces of Mung Beans provide inadequate amounts of Omega 3
• 14 ounces of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6