Comparing Nutrients in 500 calories Boiled Broccoli VS Mung Beans

Weight per 500 calories

• Boiled Broccoli: 1429g
• Mung Beans: 144g

Raw Mung Beans have 9.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is high in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Mung Beans	27%	3%	70%

Macro Nutrients

	Boiled Broccoli	Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	2.43% 0.039g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	3.03% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	69.4% 90g	130g per day for Men 19-50 years
Sugars	27.4% 20g	13% 9.5g	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	62% 23.5g	38g per day for Men 19-50 years
Protein	60.7% 34g	61.4% 34.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Mung Beans	Recommended Dietary Allowance
Vitamin A	122% 1100μg	0.96% 8.65μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	74.6% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	20.3% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	42.3% 0.55mg	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	386% 1543μg	225% 901μg	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	1030% 927mg	7.7% 6.9mg	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	138% 20.7mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Mung Beans	Recommended Dietary Allowance
Calcium	57% 571mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	151% 1.36mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	65% 272mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	65% 1.5mg	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	137% 957mg	75.5% 529mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	53% 1795mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	21.5% 12μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	1.44% 21.6mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	35% 3.86mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	0.35% 13g	3700g per day for Men 19-50 years

Boiled Broccoli VS Mung Beans Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Mung Beans?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Mung Beans:

• 500 calories of Boiled Broccoli have 127.2 times more Vitamin A, 5.2 times more Vitamin B2, 2.4 times more Vitamin B3, 3.2 times more Vitamin B5, 5.2 times more Vitamin B6, 1.7 times more Vitamin B9, 134 times more Vitamin C, 28.2 times more Vitamin E and 155.4 times more Vitamin K than Mung Beans.
• Both Boiled Broccoli and Mung Beans provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Mung Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled and Drained Broccoli as well as Raw Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Mung Beans:

• 500 calories of Boiled Broccoli have 3 times more Calcium, 1.9 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium, 1.9 times more Selenium, 27.1 times more Sodium, 1.7 times more Zinc and 97.8 times more Water than Mung Beans.
• While 500 kcal of Raw Mung Beans contain 1.6 times more Copper than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Mung Beans contain similar levels of Iron and Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 43.7 times more Omega 3, 2.1 times more Sugars and 2 times more Fiber than Mung Beans.
• Both Boiled Broccoli and Mung Beans offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Mung Beans provide inadequate amounts of Omega 3
• Both Boiled and Drained Broccoli as well as Raw Mung Beans provide inadequate amounts of Omega 6 in 500 calories.