Comparing Nutrients in 1 pound Boiled Mungo Beans VS Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Broccoli	27%	8%	65%

Macro Nutrients

	Boiled Mungo Beans	Broccoli	Recommended Dietary Allowance
Energy	16.4% 476kcal	5.3% 154kcal	2900kcal per day for Men 19-50 years
Fat	2.57% 2.5g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	0.54% 0.17g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	95% 1.5g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.64% 0.11g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83g	23% 30g	130g per day for Men 19-50 years
Sugars	12.6% 9.1g	10.6% 7.7g	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	NA	4.25% 3.1g	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	% 2.22g	g per day for Men 19-50 years
Sucrose	NA	% 0.45g	g per day for Men 19-50 years
Fiber	76.4% 29g	31% 11.8g	38g per day for Men 19-50 years
Protein	61% 34.2g	23% 12.8g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	15.6% 141μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	27% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42.5% 6.8mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.3% 1.96mg	52% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.2% 0.26mg	61% 0.79mg	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	107% 426μg	71.4% 286μg	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	5.04% 4.54mg	450% 405mg	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	4.54% 0.68mg	23.6% 3.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.2% 12.2μg	384% 461μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Broccoli	Recommended Dietary Allowance
Calcium	24% 240mg	21.3% 213mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	24.7% 0.22mg	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	99% 7.94mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	81.3% 1.87mg	41.4% 0.95mg	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	101% 708mg	42.8% 299mg	700mg per day for Men 19-50 years
Potassium	31% 1048mg	42% 1433mg	3400mg per day for Men 19-50 years
Selenium	20.6% 11.3μg	20.6% 11.3μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	9.98% 150mg	1500mg per day for Men 19-50 years
Zinc	34.2% 3.76mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	8.9% 329g	11% 405g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Mungo Beans vs Broccoli:

• Boiled Mungo Beans have 2.1 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
• While Raw Broccoli contains 15.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 89.2 times more Vitamin C, 5.2 times more Vitamin E and 37.6 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans as well as Raw Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Mungo Beans vs Broccoli:

• Boiled Mungo Beans have 2.8 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Raw Broccoli.
• While Raw Broccoli contains 1.4 times more Potassium and 4.7 times more Sodium than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Raw Broccoli have similar amounts of Calcium, Selenium and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled Mungo Beans have 3.1 times more Energy, 5.3 times more Omega 3, 2.8 times more Carbohydrate, 2.5 times more Fiber and 2.7 times more Protein than Raw Broccoli.
• Both Boiled Mungo Beans and Raw Broccoli have similar amounts of Sugars per 1 lb.
• Both Boiled Mungo Beans as well as Raw Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.