Comparing Nutrients in 1 pound Canned Sprouted Mung Beans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Canned Sprouted Mung Beans	38%	4%	58%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Canned Sprouted Mung Beans	Broccoli Raab	Recommended Dietary Allowance
Energy	1.88% 54.4kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.073g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.068g	0.77% 0.13g	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	9.94% 13g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	9.55% 3.63g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	11.3% 6.35g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Canned Sprouted Mung Beans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0% 0μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.3% 0.14mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.24% 1mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.65mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.7% 60.8μg	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Sprouted Mung Beans	Broccoli Raab	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	79% 0.71mg	21% 0.19mg	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	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	14.4% 0.33mg	78% 1.8mg	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	20.7% 145mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	12.7% 191mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	11.8% 436g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Sprouted Mung Beans VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Canned Sprouted Mung Beans vs Broccoli Raab:

• 1 lb of Raw Broccoli Raab contains more Vitamin A, 5.4 times more Vitamin B1, 1.8 times more Vitamin B2, 5.6 times more Vitamin B3, 2.3 times more Vitamin B5, 5.3 times more Vitamin B6, 8.3 times more Vitamin B9, 67.3 times more Vitamin C, 40.5 times more Vitamin E and 16.7 times more Vitamin K than Canned Sprouted Mung Beans, Solids.
• 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 Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Canned Sprouted Mung Beans vs Broccoli Raab:

• 1 pound of Canned Sprouted Mung Beans has 3.7 times more Copper and 1.3 times more Sodium than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 7.7 times more Calcium, 5 times more Iron, 2.4 times more Magnesium, 5.4 times more Manganese, 2.3 times more Phosphorus, 7.3 times more Potassium and 2.8 times more Zinc than Canned Sprouted Mung Beans, Solids.
• Both Canned Sprouted Mung Beans and Broccoli Raab contain similar levels of 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 Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Broccoli Raab contains 31.5 times more Omega 3, 1.3 times more Carbohydrate, 3.4 times more Fiber and 2.3 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 Raw Broccoli Raab provide inadequate amounts of Energy and Omega 6 in one pound.