Comparing Nutrients in 1 pound Boiled Broccoli VS Boiled Mung Beans with Salt

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Boiled Mung Beans with Salt	26%	3%	71%

Macro Nutrients

	Boiled Broccoli	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Energy	5.47% 159kcal	16.4% 476kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	1.64% 0.53g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	67% 87g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	12.5% 9.07g	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	91% 34.5g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	39% 349μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	21.3% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	16.4% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	37% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	23.4% 0.3mg	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	122% 490μg	180% 721μg	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	327% 294mg	5.04% 4.54mg	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	44% 6.58mg	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Boiled Mung Beans with Salt	Recommended Dietary Allowance
Calcium	18% 181mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	78.6% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	58.8% 1.35mg	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	43.4% 304mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	35.5% 1207mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	72% 1080mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	11% 405g	8.9% 330g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Boiled Mung Beans with Salt per 1 lb

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

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Boiled Mung Beans with Salt:

• 1 pound of Boiled Broccoli has 77 times more Vitamin A, 2 times more Vitamin B2, 1.5 times more Vitamin B5, 3 times more Vitamin B6, 64.9 times more Vitamin C, 9.7 times more Vitamin E and 52.3 times more Vitamin K than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 2.6 times more Vitamin B1 and 1.5 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Mung Beans with Salt provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Boiled Mung Beans with Salt have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Boiled Mung Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Boiled Mung Beans with Salt:

• 1 pound of Boiled Broccoli has 1.5 times more Calcium and 1.2 times more Water than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 2.6 times more Copper, 2.1 times more Iron, 2.3 times more Magnesium, 1.5 times more Manganese, 1.5 times more Phosphorus, 1.6 times more Selenium, 5.8 times more Sodium and 1.9 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Boiled Mung Beans with Salt contain similar levels of Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Broccoli has 13.2 times more Omega 3 than Boiled Mung Beans with Salt.
• While 1 lb of Boiled Mung Beans with Salt contains 3 times more Energy, 2.7 times more Carbohydrate, 1.4 times more Sugars, 2.3 times more Fiber and 2.9 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy
• 1 pound of Boiled Mung Beans with Salt provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Boiled Mung Beans with Salt provide inadequate amounts of Omega 6 in one pound.