Comparing Nutrients in 14 ounces Stir-Fried Mung Beans Sprouts VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Energy	6.84% 198kcal	3% 87.3kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	2% 1.94g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.03% 0.33g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	1.35% 0.23g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.3% 42g	8.7% 11.3g	130g per day for Men 19-50 years
Sugars	NA	2.1% 1.5g	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	0.93% 0.67g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.44g	g per day for Men 19-50 years
Fiber	20% 7.54g	28.2% 10.7g	38g per day for Men 19-50 years
Protein	30.5% 17g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	57.8% 520μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	53.6% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55% 0.71mg	39.4% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	30.3% 4.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.4% 2.2mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.7% 0.52mg	52.2% 0.68mg	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	69.5% 278μg	82.4% 329μg	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	70.6% 63.5mg	89% 80mg	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	43% 6.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	741% 889μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Broccoli Raab	Recommended Dietary Allowance
Calcium	5.16% 51.6mg	43% 429mg	1000mg per day for Men 19-50 years
Copper	112% 1mg	18.5% 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	94% 7.54mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	31% 131mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	50.4% 1.16mg	68% 1.57mg	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	44.8% 314mg	41.4% 290mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	23% 778mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	2.4% 35.7mg	8.73% 131mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	27.8% 3.06mg	11mg per day for Men 19-50 years
Water	9.04% 335g	9.93% 367g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Broccoli Raab per 14 oz

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

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

• 14 ounces of Stir-Fried Mung Beans Sprouts have 1.4 times more Vitamin B2 and 1.7 times more Vitamin B5 than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 65.5 times more Vitamin A, 1.3 times more Vitamin B6 and 1.3 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Broccoli Raab provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stir-Fried Mung Beans Sprouts vs Broccoli Raab:

• 14 ounces of Stir-Fried Mung Beans Sprouts have 6.1 times more Copper and 1.5 times more Magnesium than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 8.3 times more Calcium, 1.4 times more Manganese and 3.7 times more Sodium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Broccoli Raab contain similar levels of Iron, Phosphorus, Potassium, Zinc and Water per 14 ounces.
• 14 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Mung Beans as well as Raw Broccoli Raab lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stir-Fried Mung Beans Sprouts have 3.7 times more Carbohydrate and 1.4 times more Protein than Broccoli Raab.
• While 14 oz of Raw Broccoli Raab contain 17.2 times more Omega 3 and 1.4 times more Fiber than Stir-Fried Sprouted Mung Beans.
• 14 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in 14 ounces.