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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Boiled Mungo Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	14.4% 417kcal	3.97% 115kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.4% 1.35g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.64% 0.21g	32g per day for Men 19-50 years
Omega 3	83% 1.33g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 72.8g	16.3% 21.2g	130g per day for Men 19-50 years
Sugars	11% 7.98g	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	67% 25.4g	31.3% 12g	38g per day for Men 19-50 years
Protein	53.4% 30g	21.7% 12g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	25% 226μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.6% 0.6mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23% 0.3mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.2% 5.95mg	11.5% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.4% 1.7mg	19.2% 0.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.7% 0.23mg	53.4% 0.69mg	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	93% 373μg	93% 373μg	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	301% 271mg	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	3.97% 0.6mg	35.7% 5.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.93% 10.7μg	335% 402μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	21% 210mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	16% 0.14mg	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	87% 6.95mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	71% 1.64mg	44% 1mg	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	88.5% 619mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	27% 917mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	13.7% 7.54μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.5% 67.5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	7.78% 288g	9.7% 359g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Boiled Mungo Beans have 2.1 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• While 14 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.5 times more Vitamin B2, 3 times more Vitamin B6, 68.3 times more Vitamin C, 9 times more Vitamin E and 37.6 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Frozen Broccoli Spears provide similar amounts of Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Mungo Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

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

• 14 ounces of Boiled Mungo Beans have 1.3 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Boiled Mungo Beans and Frozen Broccoli Spears contain similar levels of Potassium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Mungo Beans have 3.6 times more Energy, 2.7 times more Omega 3, 3.4 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• 14 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Boiled Mungo Beans as well as Frozen Broccoli Spears provide inadequate amounts of Omega 6 in 14 ounces.