Comparing Nutrients in 1 kilogram Cooked Broccoli Raab VS Boiled Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Cooked Broccoli Raab	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	8.62% 250kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.89g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	126% 2g	5.63% 0.09g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	1.35% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24% 31g	32.2% 42g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	39% 28.4g	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	3.3% 2.4g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 1.5g	NA	g per day for Men 19-50 years
Fiber	73.7% 28g	21% 8g	38g per day for Men 19-50 years
Protein	68.4% 38.3g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	252% 2270μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	141% 1.7mg	41.7% 0.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20mg	51% 8.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	89.6% 4.5mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	41.5% 0.54mg	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	178% 710μg	72.5% 290μg	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	411% 370mg	127% 114mg	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	169% 25.3mg	4.67% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2133% 2560μg	189% 227μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	118% 1180mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	136% 1.22mg	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	159% 12.7mg	81.3% 6.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	165% 3.8mg	61% 1.4mg	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	117% 820mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	101% 3430mg	29.7% 1010mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	37.3% 560mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	49% 5.4mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	24.7% 914g	25.2% 934g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Boiled Sprouted Mung Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Broccoli Raab vs Boiled Sprouted Mung Beans:

• 1 kilogram of Cooked Broccoli Raab has 227 times more Vitamin A, 3.4 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.1 times more Vitamin B6, 2.4 times more Vitamin B9, 3.2 times more Vitamin C, 36.1 times more Vitamin E and 11.3 times more Vitamin K than Boiled Sprouted Mung Beans.
• 1 kilogram of Boiled Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Cooked Broccoli Raab as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Broccoli Raab vs Boiled Sprouted Mung Beans:

• 1 kilogram of Cooked Broccoli Raab has 9.8 times more Calcium, 2 times more Iron, 1.9 times more Magnesium, 2.7 times more Manganese, 2.9 times more Phosphorus, 3.4 times more Potassium, 2.2 times more Selenium and 5.6 times more Sodium than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.6 times more Copper than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Boiled Sprouted Mung Beans contain similar levels of Zinc and Water per one kilogram.
• 1 kilogram of Boiled Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Broccoli Raab has 22.3 times more Omega 3, 3.5 times more Fiber and 1.9 times more Protein than Boiled Sprouted Mung Beans.
• While 1 kg of Boiled and Drained Sprouted Mung Beans contains 1.3 times more Carbohydrate and 4.6 times more Sugars than Cooked Broccoli Raab.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Cooked Broccoli Raab as well as Boiled and Drained Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in one kilogram.