Comparing Nutrients in 1 kilogram Boiled Mothbeans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mothbeans	26%	4%	70%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Mothbeans	Broccoli	Recommended Dietary Allowance
Energy	40.3% 1170kcal	11.7% 340kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	3.88% 1.24g	3.56% 1.14g	32g per day for Men 19-50 years
Omega 3	56.3% 0.9g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	9.7% 1.65g	2.9% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	161% 210g	51% 66.4g	130g per day for Men 19-50 years
Sugars	NA	23.4% 17g	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	9.38% 6.8g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 1g	g per day for Men 19-50 years
Fiber	NA	68.4% 26g	38g per day for Men 19-50 years
Protein	139% 78g	50.4% 28g	56g per day for Men 19-50 years

Vitamins

	Boiled Mothbeans	Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	34.4% 310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	103% 1.24mg	59% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.8% 6.68mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.2% 3.9mg	115% 5.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	135% 1.75mg	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	358% 1430μg	158% 630μg	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	11% 10mg	991% 892mg	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	NA	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mothbeans	Broccoli	Recommended Dietary Allowance
Calcium	3% 30mg	47% 470mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	54.4% 0.49mg	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	393% 31.4mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	248% 1040mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	229% 5.27mg	91% 2.1mg	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	214% 1500mg	94% 660mg	700mg per day for Men 19-50 years
Potassium	89.4% 3040mg	93% 3160mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	45.5% 25μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	18.7% 692g	24% 893g	3700g per day for Men 19-50 years

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

• Boiled Mothbeans have 1.7 times more Vitamin B1 and 2.3 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 31 times more Vitamin A, 5.1 times more Vitamin B2, 1.5 times more Vitamin B5, 1.9 times more Vitamin B6 and 89.2 times more Vitamin C than Boiled Mothbeans.
• Both Boiled Mothbeans and Raw Broccoli have similar amounts of Vitamin B3 per 1 kg.
• Both Boiled Mothbeans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Boiled Mothbeans vs Broccoli:

• Boiled Mothbeans have 3.3 times more Copper, 4.3 times more Iron, 5 times more Magnesium, 2.5 times more Manganese, 2.3 times more Phosphorus and 1.4 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 15.7 times more Calcium, 3.3 times more Sodium and 1.3 times more Water than Boiled Mothbeans.
• Both Boiled Mothbeans and Raw Broccoli have similar amounts of Potassium and Selenium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Boiled Mothbeans have 3.4 times more Energy, 1.4 times more Omega 3, 3.2 times more Carbohydrate and 2.8 times more Protein than Raw Broccoli.
• Both Boiled Mothbeans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.