Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Stir-Fried Mung Beans Sprouts

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Stir-Fried Mung Beans Sprouts	28%	3%	69%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Energy	4.38% 127kcal	7.82% 227kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	37% 48g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	NA	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	36% 13.6g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	25% 14g	35% 19.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	50.7% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	63.5% 254μg	79.4% 318μg	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	202% 182mg	80.6% 72.6mg	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	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Stir-Fried Mung Beans Sprouts	Recommended Dietary Allowance
Calcium	15% 150mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	129% 1.16mg	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	34.6% 2.77mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	35.6% 150mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	57.6% 1.32mg	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	31.8% 222mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	29.2% 993mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	37% 4.1mg	11mg per day for Men 19-50 years
Water	11% 411g	10.3% 382g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Stir-Fried Mung Beans Sprouts per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Chopped Frozen Broccoli vs Stir-Fried Mung Beans Sprouts:

• 1 pound of Cooked Chopped Frozen Broccoli has 25.5 times more Vitamin A and 2.5 times more Vitamin C than Stir-Fried Mung Beans Sprouts.
• While 1 lb of Stir-Fried Sprouted Mung Beans contains 2.5 times more Vitamin B1, 2.2 times more Vitamin B2, 2.6 times more Vitamin B3 and 2 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Mung Beans Sprouts provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Chopped Frozen Broccoli vs Stir-Fried Mung Beans Sprouts:

• 1 pound of Cooked Chopped Frozen Broccoli has 2.5 times more Calcium than Stir-Fried Mung Beans Sprouts.
• While 1 lb of Stir-Fried Sprouted Mung Beans contains 7.5 times more Copper, 3.1 times more Iron, 2.5 times more Magnesium, 1.3 times more Manganese, 1.6 times more Phosphorus, 1.5 times more Potassium and 3.2 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Stir-Fried Mung Beans Sprouts contain similar levels of Water per one pound.
• 1 pound of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Chopped Frozen Broccoli has 3.8 times more Omega 3 and 1.6 times more Fiber than Stir-Fried Mung Beans Sprouts.
• While 1 lb of Stir-Fried Sprouted Mung Beans contains 2 times more Carbohydrate and 1.4 times more Protein than Boiled Chopped Frozen Broccoli.
• 1 pound of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Stir-Fried Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in one pound.