Comparing Nutrients in 1 kilogram Boiled Mungo Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Boiled Mungo Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	36.2% 1050kcal	7.6% 220kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.38g	2.6% 0.83g	32g per day for Men 19-50 years
Omega 3	209% 3.35g	118% 1.9g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	141% 183g	22% 28.5g	130g per day for Men 19-50 years
Sugars	27.7% 20g	5.24% 3.8g	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	2.34% 1.7g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 1.1g	g per day for Men 19-50 years
Fiber	168% 64g	71% 27g	38g per day for Men 19-50 years
Protein	135% 75.4g	56.6% 31.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	146% 1310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	125% 1.5mg	135% 1.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.7% 0.75mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	94% 15mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.6% 4.33mg	64.4% 3.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	132% 1.7mg	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	208% 830μg	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	224% 202mg	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	10% 1.5mg	108% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	1867% 2240μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	53% 530mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	154% 1.4mg	46.7% 0.42mg	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	219% 17.5mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	179% 4.12mg	172% 3.95mg	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	223% 1560mg	104% 730mg	700mg per day for Men 19-50 years
Potassium	68% 2310mg	57.6% 1960mg	3400mg per day for Men 19-50 years
Selenium	45.5% 25μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	22% 330mg	1500mg per day for Men 19-50 years
Zinc	75.5% 8.3mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	19.6% 725g	25% 926g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans VS Broccoli Raab per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Mungo Beans vs Broccoli Raab:

• 1 kilogram of Boiled Mungo Beans has 1.2 times more Vitamin B3 and 1.3 times more Vitamin B5 than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.9 times more Vitamin B6, 20.2 times more Vitamin C, 10.8 times more Vitamin E and 83 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Mungo Beans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Mungo Beans vs Broccoli Raab:

• 1 kilogram of Boiled Mungo Beans has 3.3 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Selenium than Broccoli Raab.
• While 1 kg of Raw Broccoli Raab contains 2 times more Calcium, 4.7 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Broccoli Raab contain similar levels of Iron, Manganese, Potassium and Zinc per one kilogram.
• 1 kilogram of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Mungo Beans has 4.8 times more Energy, 1.8 times more Omega 3, 6.4 times more Carbohydrate, 5.3 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Broccoli Raab.
• 1 kilogram of Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Mungo Beans as well as Raw Broccoli Raab provide inadequate amounts of Omega 6 in one kilogram.