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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

• 1 kg of Cooked Broccoli Raab contains 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 and Drained Sprouted Mung Beans.
• 1 kilogram of Boiled Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled and Drained Sprouted Mung Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Boiled Sprouted Mung Beans has 1.6 times more Copper than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 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 and Drained Sprouted Mung Beans.
• Both Boiled Sprouted Mung Beans and Cooked Broccoli Raab 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 Boiled Sprouted Mung Beans has 1.3 times more Carbohydrate and 4.6 times more Sugars than Cooked Broccoli Raab.
• While 1 kg of Cooked Broccoli Raab contains 22.3 times more Omega 3, 3.5 times more Fiber and 1.9 times more Protein than Boiled and Drained Sprouted Mung Beans.
• 1 kilogram of Boiled Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Sprouted Mung Beans as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one kilogram.