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

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Canned Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.47% 9.7g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	9.2% 6.67g	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	9.55% 3.63g	36% 13.6g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	45.4% 0.59mg	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	11.3% 45.4μg	63.5% 254μg	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	1.5% 1.36mg	202% 182mg	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	1.2% 0.18mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 60.8μg	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	17% 0.15mg	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	24.4% 1.95mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	44% 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	20.7% 145mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11% 411g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Boiled Chopped Frozen Broccoli contains more Vitamin A, 1.8 times more Vitamin B1, 2.1 times more Vitamin B3, 1.9 times more Vitamin B5, 4.1 times more Vitamin B6, 5.6 times more Vitamin B9, 133.7 times more Vitamin C, 33 times more Vitamin E and 6.6 times more Vitamin K than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Canned Sprouted Mung Beans have insufficient amounts of Vitamin A, Vitamin B3, Vitamin C and Vitamin E
• Both Canned Sprouted Mung Beans, Solids as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Canned Sprouted Mung Beans has 4.6 times more Copper and 3.8 times more Sodium than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium, 1.4 times more Iron, 1.4 times more Magnesium, 3.1 times more Manganese, 1.5 times more Phosphorus and 5.3 times more Potassium than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Cooked Chopped Frozen Broccoli contain similar levels of Zinc and Water per one pound.
• 1 pound of Canned Sprouted Mung Beans lack sufficient amounts of Calcium and Potassium
• Both Canned Sprouted Mung Beans, Solids as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Boiled Chopped Frozen Broccoli contains 7 times more Omega 3, 2.5 times more Carbohydrate, 2.1 times more Sugars, 3.8 times more Fiber and 2.2 times more Protein than Canned Sprouted Mung Beans, Solids.
• 1 pound of Canned Sprouted Mung Beans provide inadequate amounts of Omega 3 and Carbohydrate
• Both Canned Sprouted Mung Beans, Solids as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6 in one pound.