Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	9.66% 280kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	1.44% 0.46g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	2.47% 0.42g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	57% 41.3g	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	47.4% 18g	38g per day for Men 19-50 years
Protein	55.4% 31g	54.3% 30.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	95% 1.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	47% 7.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	67.7% 0.88mg	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	153% 610μg	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	147% 132mg	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	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	275% 330μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	51% 510mg	13% 130mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	182% 1.64mg	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	114% 9.1mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	81.7% 1.88mg	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	77% 540mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	44% 1490mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	24.5% 907g	24.4% 904g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Sprouted Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Sprouted Mung Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 51 times more Vitamin A, 1.5 times more Vitamin B6, 3 times more Vitamin C, 13.2 times more Vitamin E and 2.7 times more Vitamin K than Sprouted Mung Beans.
• While 1 kg of Raw Sprouted Mung Beans contains 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Sprouted Mung Beans:

• 1 kilogram of Boiled Spears Frozen Broccoli has 3.9 times more Calcium, 1.7 times more Manganese, 1.2 times more Potassium and 3.2 times more Selenium than Sprouted Mung Beans.
• While 1 kg of Raw Sprouted Mung Beans contains 3.8 times more Copper, 1.5 times more Iron and 1.4 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sprouted Mung Beans contain similar levels of Magnesium, Phosphorus and Water per one kilogram.
• 1 kilogram of Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Spears Frozen Broccoli has 2.6 times more Omega 3 and 1.7 times more Fiber than Sprouted Mung Beans.
• While 1 kg of Raw Sprouted Mung Beans contains 2.8 times more Sugars than Boiled and Drained Spears Frozen Broccoli.
• Both Boiled Spears Frozen Broccoli and Sprouted Mung Beans offer comparable quantities of Carbohydrate and Protein per one kilogram.
• 1 kilogram of Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.