Comparing Nutrients in 1 pound Broccoli Raab VS Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Mung Beans	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Energy	3.44% 100kcal	54.3% 1574kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	5.38% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	4.93% 1.58g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	9.94% 13g	218% 284g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	NA	g per day for Men 19-50 years
Sucrose	% 0.5g	NA	g per day for Men 19-50 years
Fiber	32.2% 12.2g	195% 74g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	193% 108g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Vitamin A	66% 594μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	235% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	64% 10.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	173% 8.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	94% 376μg	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	102% 92mg	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	49% 7.35mg	15.4% 2.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	34% 41μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Mung Beans	Recommended Dietary Allowance
Calcium	49% 490mg	60% 599mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	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	121% 9.7mg	382% 30.6mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	204% 857mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	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	47.3% 331mg	238% 1665mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	166% 5652mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	67.6% 37μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	111% 12mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1.1% 41g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Mung Beans per 1 lb

Compare the macro and micronutrient content in 1 lb of 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 Broccoli Raab vs Mung Beans:

• 1 pound of Broccoli Raab has 21.8 times more Vitamin A, 4.2 times more Vitamin C, 3.2 times more Vitamin E and 24.9 times more Vitamin K than Mung Beans.
• While 1 lb of Raw Mung Beans contains 3.8 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 5.9 times more Vitamin B5, 2.2 times more Vitamin B6 and 7.5 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Mung Beans have insufficient amounts of Vitamin A
• Both Raw 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 Broccoli Raab vs Mung Beans:

• 1 pound of Broccoli Raab has 2.2 times more Sodium and 10.2 times more Water than Mung Beans.
• While 1 lb of Raw Mung Beans contains 22.4 times more Copper, 3.1 times more Iron, 8.6 times more Magnesium, 2.6 times more Manganese, 5 times more Phosphorus, 6.4 times more Potassium, 8.2 times more Selenium and 3.5 times more Zinc than Raw Broccoli Raab.
• Both Broccoli Raab and Mung Beans contain similar levels of Calcium per one pound.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 7 times more Omega 3 than Mung Beans.
• While 1 lb of Raw Mung Beans contains 15.8 times more Energy, 12.3 times more Omega 6, 22 times more Carbohydrate, 17.4 times more Sugars, 6 times more Fiber and 7.5 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6
• 1 pound of Mung Beans provide inadequate amounts of Omega 3