Comparing Nutrients in 1 pound Mothbeans VS Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Broccoli Raab	45%	15%	40%

Macro Nutrients

	Mothbeans	Broccoli Raab	Recommended Dietary Allowance
Energy	53.6% 1556kcal	3.44% 100kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	1.18% 0.38g	32g per day for Men 19-50 years
Omega 3	75% 1.2g	53.6% 0.86g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	215% 279g	9.94% 13g	130g per day for Men 19-50 years
Sugars	NA	2.38% 1.72g	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	1.06% 0.77g	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	% 0.45g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	32.2% 12.2g	38g per day for Men 19-50 years
Protein	186% 104g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Broccoli Raab	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	66% 594μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	212% 2.55mg	61.2% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.8% 0.41mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	79.4% 12.7mg	34.6% 5.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	140% 7mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	128% 1.66mg	59.7% 0.78mg	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	736% 2944μg	94% 376μg	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	20% 18mg	102% 92mg	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	NA	49% 7.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	847% 1016μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Broccoli Raab	Recommended Dietary Allowance
Calcium	68% 680mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	347% 3.12mg	21% 0.19mg	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	615% 49.2mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	411% 1728mg	23.8% 100mg	420mg per day for Men 19-50 years
Manganese	359% 8.26mg	78% 1.8mg	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	317% 2218mg	47.3% 331mg	700mg per day for Men 19-50 years
Potassium	159% 5402mg	26% 889mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37μg	8.25% 4.54μg	55μg per day for Men 19-50 years
Sodium	9.07% 136mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	11.3% 420g	3700g per day for Men 19-50 years

Nutrient Comparison: Mothbeans VS Broccoli Raab per 1 lb

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

Lets compare vitamin content per 1 pound of Mothbeans vs Broccoli Raab:

• 1 pound of Mothbeans has 3.5 times more Vitamin B1, 2.3 times more Vitamin B3, 4.8 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.8 times more Vitamin B9 than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 65.5 times more Vitamin A, 1.4 times more Vitamin B2 and 5.1 times more Vitamin C than Raw Mothbeans.
• 1 pound of Mothbeans have insufficient amounts of Vitamin A
• Both Raw Mothbeans as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Mothbeans vs Broccoli Raab:

• 1 pound of Mothbeans has 1.4 times more Calcium, 16.4 times more Copper, 5.1 times more Iron, 17.3 times more Magnesium, 4.6 times more Manganese, 6.7 times more Phosphorus, 6.1 times more Potassium, 8.2 times more Selenium and 2.5 times more Zinc than Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 9.6 times more Water than Raw Mothbeans.
• 1 pound of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mothbeans has 15.6 times more Energy, 1.4 times more Omega 3, 16.7 times more Omega 6, 21.6 times more Carbohydrate and 7.2 times more Protein than Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6