Comparing Nutrients in 1 pound Boiled Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Boiled Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.47% 159kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	1.12% 0.19g	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	20.7% 27g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	26% 18.7g	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	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	21.5% 8.16g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Sprouted Mung Beans	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	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	30.7% 0.4mg	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	69% 277μg	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	66.5% 60mg	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	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	18% 181mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	82.7% 0.74mg	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	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	37% 0.85mg	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	35% 245mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	11% 405g	11% 410g	3700g per day for Men 19-50 years

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

• Boiled and Drained Broccoli has 77 times more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 4.9 times more Vitamin C, 14.5 times more Vitamin E and 4.3 times more Vitamin K than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Sprouted Mung Beans have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled and Drained Broccoli has 3.1 times more Calcium, 1.2 times more Phosphorus, 2 times more Potassium, 2.7 times more Selenium and 6.8 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.7 times more Copper and 1.4 times more Iron than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Sprouted Mung Beans have similar amounts of Magnesium, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 7.4 times more Omega 3, 1.2 times more Carbohydrate and 1.8 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Sprouted Mung Beans have similar amounts of Energy per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.