Comparing Nutrients in 1 kilogram Boiled Broccoli VS Boiled Mungo Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Mungo Beans with Salt	28%	5%	67%

Macro Nutrients

	Boiled Broccoli	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Energy	12% 350kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	4.23% 4.1g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	2.47% 0.79g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	209% 3.35g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55.2% 71.8g	141% 183g	130g per day for Men 19-50 years
Sugars	19% 14g	27.7% 20g	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	10.2% 7.4g	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	% 4.9g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	87% 33g	168% 64g	38g per day for Men 19-50 years
Protein	42.5% 24g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Vitamin A	85.6% 770μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.5% 0.63mg	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	57.7% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	94% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	86.6% 4.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	154% 2mg	44.6% 0.58mg	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	270% 1080μg	235% 940μg	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	721% 649mg	11% 10mg	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	97% 14.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1176% 1411μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Mungo Beans with Salt	Recommended Dietary Allowance
Calcium	40% 400mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	154% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	1% 40μg	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	83.8% 6.7mg	219% 17.5mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	150% 630mg	420mg per day for Men 19-50 years
Manganese	84.3% 1.94mg	179% 4.12mg	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	96% 670mg	223% 1560mg	700mg per day for Men 19-50 years
Potassium	86% 2930mg	68% 2310mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	27.3% 410mg	162% 2430mg	1500mg per day for Men 19-50 years
Zinc	41% 4.5mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	24% 893g	19.6% 725g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Mungo Beans with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Broccoli versus 1 kg of Boiled Mungo Beans with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Broccoli vs Boiled Mungo Beans with Salt:

• 1 kilogram of Boiled Broccoli has 38.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.4 times more Vitamin B5, 3.4 times more Vitamin B6, 64.9 times more Vitamin C, 9.7 times more Vitamin E and 52.3 times more Vitamin K than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 2.4 times more Vitamin B1 and 2.7 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Mungo Beans with Salt provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Mungo Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled Mungo Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Broccoli vs Boiled Mungo Beans with Salt:

• 1 kilogram of Boiled Broccoli has 1.3 times more Potassium and 1.2 times more Water than Boiled Mungo Beans with Salt.
• While 1 kg of Boiled Mungo Beans with Salt contains 1.3 times more Calcium, 2.3 times more Copper, 2.6 times more Iron, 3 times more Magnesium, 2.1 times more Manganese, 2.3 times more Phosphorus, 1.6 times more Selenium, 5.9 times more Sodium and 1.8 times more Zinc than Boiled and Drained Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Boiled Mungo Beans with Salt contains 3 times more Energy, 2.8 times more Omega 3, 2.6 times more Carbohydrate, 1.4 times more Sugars, 1.9 times more Fiber and 3.2 times more Protein than Boiled and Drained Broccoli.
• 1 kilogram of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Boiled Mungo Beans with Salt provide inadequate amounts of Omega 6 in one kilogram.