Comparing Nutrients in 500 calories Broccoli VS Sprouted Mung Beans

Weight per 500 calories

• Broccoli: 1471g
• Sprouted Mung Beans: 1667g

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

Which food has more nutrients per 500 calories - Broccoli or Sprouted Mung Beans?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.6% 5.44g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	5.24% 1.68g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	58% 0.93g	16.7% 0.27g	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	76% 99g	130g per day for Men 19-50 years
Sugars	34.5% 25g	95% 69g	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	13.8% 10g	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	% 7.2g	NA	g per day for Men 19-50 years
Sucrose	% 1.47g	NA	g per day for Men 19-50 years
Fiber	101% 38.2g	79% 30g	38g per day for Men 19-50 years
Protein	74% 41.5g	90% 50.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	50.7% 456μg	1.85% 16.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87% 1.04mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.72mg	159% 2.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	78% 12.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	169% 8.43mg	127% 6.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	198% 2.57mg	113% 1.47mg	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	232% 926μg	254% 1017μg	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	1458% 1312mg	244% 220mg	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	76.5% 11.5mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1245% 1494μg	458% 550μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	69% 691mg	21.7% 217mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	304% 2.73mg	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	134% 10.7mg	190% 15mg	8mg per day for Men 19-50 years
Magnesium	73.5% 309mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	136% 3.13mg	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	139% 971mg	129% 900mg	700mg per day for Men 19-50 years
Potassium	137% 4647mg	73% 2483mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	18% 10μg	55μg per day for Men 19-50 years
Sodium	32.4% 485mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	55% 6.03mg	62% 6.83mg	11mg per day for Men 19-50 years
Water	35.5% 1313g	40.7% 1507g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 27.4 times more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 6 times more Vitamin C, 6.9 times more Vitamin E and 2.7 times more Vitamin K than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 1.3 times more Vitamin B1 and 1.3 times more Vitamin B3 than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Vitamin B2 and Vitamin B9 per 500 kcal.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Raw Broccoli has 3.2 times more Calcium, 1.9 times more Potassium, 3.7 times more Selenium and 4.9 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.8 times more Copper and 1.4 times more Iron than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Broccoli has 1.8 times more Fat, 2.2 times more Saturated Fat, 3.5 times more Omega 3 and 1.3 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.8 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.