Comparing Nutrients in 1 kilogram Sprouted Mung Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	41% 53.5g	130g per day for Men 19-50 years
Sugars	57% 41.3g	20.3% 14.7g	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	47.4% 18g	79% 30g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	100% 1.3mg	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	153% 610μg	140% 560μg	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	147% 132mg	446% 401mg	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	6.67% 1mg	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	37.8% 0.34mg	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	114% 9.1mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	97% 2.23mg	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	77% 540mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	24.4% 904g	24.5% 907g	3700g per day for Men 19-50 years

Nutrient Comparison: Sprouted Mung Beans VS Cooked Chopped Frozen Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Sprouted Mung Beans vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sprouted Mung Beans has 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 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 Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Raw Sprouted Mung Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Sprouted Mung Beans vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sprouted Mung Beans has 4.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 2.5 times more Calcium than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Cooked Chopped Frozen Broccoli contain similar levels of Manganese, Phosphorus, Potassium and Water per one kilogram.
• 1 kilogram of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Raw Sprouted Mung Beans as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

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