Comparing Nutrients in 300 calories Broccoli VS Boiled Sprouted Mung Beans

Weight per 300 calories

• Broccoli: 882g
• Boiled Sprouted Mung Beans: 1429g

Broccoli has 1.6 times more energy per 100g than Boiled Sprouted Mung Beans. It has low energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans having very low energy density.

Which food has more nutrients per 300 calories - Broccoli or Boiled Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Sprouted Mung Beans	32%	3%	65%

Macro Nutrients

	Broccoli	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.37% 3.26g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	3.14% 1g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	34.7% 0.56g	8.04% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45% 58.6g	46% 60g	130g per day for Men 19-50 years
Sugars	20.7% 15g	56% 40.6g	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	8.28% 6g	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	% 4.32g	NA	g per day for Men 19-50 years
Sucrose	% 0.88g	NA	g per day for Men 19-50 years
Fiber	60.4% 23g	30% 11.4g	38g per day for Men 19-50 years
Protein	44.4% 25g	51.8% 29g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	1.6% 14.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	52.2% 0.63mg	59.5% 0.71mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.4% 1.03mg	112% 1.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.2% 5.64mg	73% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	69.4% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	119% 1.54mg	59.3% 0.77mg	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	139% 556μg	104% 414μg	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	875% 787mg	181% 163mg	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	46% 6.9mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	747% 896μg	270% 324μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	41.5% 415mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	194% 1.74mg	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	80.5% 6.44mg	116% 9.3mg	8mg per day for Men 19-50 years
Magnesium	44% 185mg	47.6% 200mg	420mg per day for Men 19-50 years
Manganese	80.6% 1.85mg	87% 2mg	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	83% 582mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	82% 2788mg	42.4% 1443mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	15.6% 8.57μg	55μg per day for Men 19-50 years
Sodium	19.4% 291mg	9.52% 143mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	21.3% 788g	36% 1334g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Broccoli vs Boiled Sprouted Mung Beans:

• Raw Broccoli has 19.1 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 1.3 times more Vitamin B9, 4.8 times more Vitamin C, 6.9 times more Vitamin E and 2.8 times more Vitamin K than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 1.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sprouted Mung Beans have similar amounts of Vitamin B1 per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Broccoli vs Boiled Sprouted Mung Beans:

• Raw Broccoli has 2.4 times more Calcium, 1.5 times more Phosphorus, 1.9 times more Potassium, 2.6 times more Selenium and 2 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 4 times more Copper, 1.4 times more Iron, 1.9 times more Zinc and 1.7 times more Water than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sprouted Mung Beans have similar amounts of Magnesium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Broccoli has 2.5 times more Fat, 2.8 times more Saturated Fat, 4.3 times more Omega 3 and 2 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• While Boiled and Drained Sprouted Mung Beans contain 2.7 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Boiled and Drained Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Mung Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.