Comparing Nutrients in 1 pound Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	5.3% 154kcal	4.7% 136kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.84% 0.82g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	1.3% 0.22g	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	23% 30g	20.7% 27g	130g per day for Men 19-50 years
Sugars	10.6% 7.7g	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	4.25% 3.1g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.45g	NA	g per day for Men 19-50 years
Fiber	31% 11.8g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	23% 12.8g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	15.6% 141μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	27% 0.32mg	31.8% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.53mg	43.3% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	21.2% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	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	71.4% 286μg	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	450% 405mg	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	23.6% 3.54mg	3.02% 0.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	384% 461μg	125% 150μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	21.3% 213mg	5.9% 59mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	82.7% 0.74mg	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	41.4% 3.3mg	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	41.4% 0.95mg	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	42.8% 299mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	20% 676mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	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 Broccoli vs Sprouted Mung Beans:

• Raw Broccoli has 31 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 6.8 times more Vitamin C, 7.8 times more Vitamin E and 3.1 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 1 lb.
• Both Raw 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 Broccoli vs Sprouted Mung Beans:

• Raw Broccoli has 3.6 times more Calcium, 1.2 times more Phosphorus, 2.1 times more Potassium, 4.2 times more Selenium and 5.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Iron, Magnesium, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Broccoli has 3.9 times more Omega 3 and 1.4 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.