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

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Mung Beans	26%	3%	71%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Mung Beans	Recommended Dietary Allowance
Energy	10% 290kcal	36.2% 1050kcal	2900kcal per day for Men 19-50 years
Fat	3.5% 3.4g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	78% 1.25g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	2.18% 0.37g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	147% 192g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	27.6% 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	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	200% 76g	38g per day for Men 19-50 years
Protein	54.6% 30.6g	125% 70.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Mung Beans	Recommended Dietary Allowance
Vitamin A	63.3% 570μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.7% 1.14mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.62mg	36% 5.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.4% 2.42mg	82% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	135% 1.75mg	51.5% 0.67mg	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	235% 940μg	398% 1590μg	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	759% 683mg	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	90% 13.5mg	10% 1.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	845% 1014μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Mung Beans	Recommended Dietary Allowance
Calcium	41% 410mg	27% 270mg	1000mg per day for Men 19-50 years
Copper	40% 0.36mg	173% 1.56mg	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	90% 7.2mg	175% 14mg	8mg per day for Men 19-50 years
Magnesium	38% 160mg	114% 480mg	420mg per day for Men 19-50 years
Manganese	111% 2.56mg	130% 2.98mg	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	84.3% 590mg	141% 990mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	78.2% 2660mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	31% 3.4mg	76.4% 8.4mg	11mg per day for Men 19-50 years
Water	24.5% 906g	19.6% 727g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Frozen Broccoli Spears has 57 times more Vitamin A, 1.9 times more Vitamin B2, 2.6 times more Vitamin B6, 68.3 times more Vitamin C, 9 times more Vitamin E and 37.6 times more Vitamin K than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B5 and 1.7 times more Vitamin B9 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Mung Beans provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Boiled Mung Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Frozen Broccoli Spears has 1.5 times more Calcium and 1.2 times more Water than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 4.3 times more Copper, 1.9 times more Iron, 3 times more Magnesium, 1.7 times more Phosphorus, 1.3 times more Selenium and 2.5 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Mung Beans contain similar levels of Manganese and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Broccoli Spears has 13.9 times more Omega 3 than Boiled Mung Beans.
• While 1 kg of Boiled Mung Beans contains 3.6 times more Energy, 3.6 times more Carbohydrate, 1.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Frozen Broccoli Spears.
• 1 kilogram of Frozen Broccoli Spears provide inadequate amounts of Energy
• 1 kilogram of Boiled Mung Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled Mung Beans provide inadequate amounts of Omega 6 in one kilogram.