Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Mothbeans

Macros Ratio

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

Macro Nutrients

	Boiled Spears Frozen Broccoli	Mothbeans	Recommended Dietary Allowance
Energy	9.66% 280kcal	118% 3430kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	11.4% 3.64g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	166% 2.65g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	28.5% 4.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	473% 615g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	NA	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	79% 30g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	410% 229g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Mothbeans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	468% 5.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	308% 15.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	282% 3.66mg	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	75% 300μg	1623% 6490μg	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	446% 401mg	44.4% 40mg	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	88% 13mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Mothbeans	Recommended Dietary Allowance
Calcium	51% 510mg	150% 1500mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	764% 6.88mg	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	76.3% 6.1mg	1356% 109mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	907% 3810mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	791% 18mg	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	78.6% 550mg	699% 4890mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	350% 11910mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	149% 82μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	20% 300mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	175% 19mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.6% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Mothbeans per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled Spears Frozen Broccoli versus 1 kg of Mothbeans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Mothbeans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A and 10 times more Vitamin C than Mothbeans.
• While 1 kg of Raw Mothbeans contains 10.2 times more Vitamin B1, 6.1 times more Vitamin B3, 5.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 21.6 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Mothbeans provide similar amounts of Vitamin B2 per one kilogram.
• 1 kilogram of Mothbeans have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Mothbeans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Mothbeans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 9.4 times more Water than Mothbeans.
• While 1 kg of Raw Mothbeans contains 2.9 times more Calcium, 16 times more Copper, 17.8 times more Iron, 19.1 times more Magnesium, 5.6 times more Manganese, 8.9 times more Phosphorus, 6.6 times more Potassium, 4.3 times more Selenium and 6.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Mothbeans contains 12.3 times more Energy, 6.3 times more Omega 3, 37.3 times more Omega 6, 11.5 times more Carbohydrate and 7.4 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6