Comparing Nutrients in 1 pound Cooked Broccoli Raab VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Broccoli Raab	47%	14%	39%
Mung Beans	27%	3%	70%

Macro Nutrients

	Cooked Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Energy	3.9% 113kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.26% 0.4g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	57% 0.91g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.83% 0.14g	9.53% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14g	218% 284g	130g per day for Men 19-50 years
Sugars	3.88% 2.8g	41.3% 30g	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	1.5% 1.1g	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	% 1.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.68g	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	195% 74g	38g per day for Men 19-50 years
Protein	31% 17.4g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Cooked Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Vitamin A	114% 1030μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.14mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.6% 2.03mg	173% 8.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	76.8% 1mg	133% 1.73mg	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	80.5% 322μg	709% 2835μg	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	186% 168mg	24% 21.8mg	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	76.5% 11.5mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	968% 1161μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Calcium	53.5% 535mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	474% 4.27mg	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	72% 5.76mg	382% 30.6mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	75% 1.72mg	204% 4.7mg	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	53% 372mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	45.8% 1556mg	166% 5652mg	3400mg per day for Men 19-50 years
Selenium	10.7% 5.9μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	17% 254mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.45mg	111% 12mg	11mg per day for Men 19-50 years
Water	11.2% 415g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Broccoli Raab VS Mung Beans per 1 lb

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

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

• 1 pound of Cooked Broccoli Raab has 37.8 times more Vitamin A, 7.7 times more Vitamin C, 5 times more Vitamin E and 28.4 times more Vitamin K than Mung Beans.
• While 1 lb of Raw Mung Beans contains 3.7 times more Vitamin B1, 1.7 times more Vitamin B2, 4.3 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.8 times more Vitamin B9 than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Mung Beans provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Mung Beans have insufficient amounts of Vitamin A
• Both Cooked Broccoli Raab as well as Raw Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Cooked Broccoli Raab has 3.7 times more Sodium and 10.1 times more Water than Mung Beans.
• While 1 lb of Raw Mung Beans contains 12.5 times more Copper, 5.3 times more Iron, 7 times more Magnesium, 2.7 times more Manganese, 4.5 times more Phosphorus, 3.6 times more Potassium, 6.3 times more Selenium and 5 times more Zinc than Cooked Broccoli Raab.
• Both Cooked Broccoli Raab and Mung Beans contain similar levels of Calcium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Broccoli Raab has 7.4 times more Omega 3 than Mung Beans.
• While 1 lb of Raw Mung Beans contains 13.9 times more Energy, 11.5 times more Omega 6, 20.1 times more Carbohydrate, 10.6 times more Sugars, 5.8 times more Fiber and 6.2 times more Protein than Cooked Broccoli Raab.
• 1 pound of Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Mung Beans provide inadequate amounts of Omega 3