Comparing Nutrients in 300 calories Sprouted Mung Beans VS Frozen Chopped Broccoli

Weight per 300 calories

• Sprouted Mung Beans: 1000g
• Frozen Chopped Broccoli: 1154g

Both foods have similar energy densities which is low in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.86% 1.8g	3.45% 3.35g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	75.7% 1.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	2.1% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.7% 59.4g	42.4% 55g	130g per day for Men 19-50 years
Sugars	57% 41.3g	21.5% 15.6g	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	NA	13.2% 9.58g	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	% 8.65g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	91% 34.6g	38g per day for Men 19-50 years
Protein	54.3% 30.4g	58% 32.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	66.7% 600μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	70% 0.84mg	51% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.24mg	85.2% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	47% 7.5mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	64.4% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	67.7% 0.88mg	115% 1.5mg	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	153% 610μg	193% 773μg	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	147% 132mg	723% 651mg	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	6.67% 1mg	94% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	275% 330μg	780% 936μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	13% 130mg	64.6% 646mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	48.7% 0.44mg	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	114% 9.1mg	117% 9.35mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	49.5% 208mg	420mg per day for Men 19-50 years
Manganese	81.7% 1.88mg	147% 3.4mg	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	77% 540mg	82.4% 577mg	700mg per day for Men 19-50 years
Potassium	44% 1490mg	72% 2446mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	58.7% 32.3μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	18.5% 277mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	50.3% 5.54mg	11mg per day for Men 19-50 years
Water	24.4% 904g	28.5% 1055g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.4 times more Vitamin B1 and 1.4 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 60 times more Vitamin A, 1.7 times more Vitamin B6, 1.3 times more Vitamin B9, 4.9 times more Vitamin C, 14.1 times more Vitamin E and 2.8 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

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

• Raw Sprouted Mung Beans have 3.7 times more Copper than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 5 times more Calcium, 1.8 times more Manganese, 1.6 times more Potassium, 5.4 times more Selenium, 4.6 times more Sodium and 1.4 times more Zinc than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron, Magnesium, Phosphorus and Water per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Sprouted Mung Beans have 2.7 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 1.9 times more Fat, 7.6 times more Omega 3 and 1.9 times more Fiber than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Raw Sprouted Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.