Comparing Nutrients in 500 calories Boiled Sprouted Mung Beans VS Frozen Chopped Broccoli

Weight per 500 calories

• Boiled Sprouted Mung Beans: 2381g
• Frozen Chopped Broccoli: 1923g

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

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

Macros Ratio

	Protein	Fat	Carbs
Boiled Sprouted Mung Beans	32%	3%	65%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	5.75% 5.58g	97g per day for Men 19-50 years
Saturated Fat	1.86% 0.6g	2.64% 0.85g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	126% 2g	1.6g per day for Men 19-50 years
Omega 6	3.22% 0.55g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76.7% 100g	70.7% 92g	130g per day for Men 19-50 years
Sugars	93% 67.6g	36% 26g	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	22% 16g	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	% 14.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	50% 19g	152% 57.7g	38g per day for Men 19-50 years
Protein	86.3% 48.3g	96% 54g	56g per day for Men 19-50 years

Vitamins

	Boiled Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	2.65% 24μg	111% 1000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	85% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	187% 2.43mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	56.5% 9.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	107% 5.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	192% 2.5mg	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	173% 690μg	322% 1288μg	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	302% 271mg	1205% 1085mg	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	11% 1.67mg	156% 23.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	450% 540μg	1300% 1560μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Sprouted Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	28.6% 286mg	108% 1077mg	1000mg per day for Men 19-50 years
Copper	323% 2.9mg	81% 0.73mg	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	193% 15.5mg	195% 15.6mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	82.4% 346mg	420mg per day for Men 19-50 years
Manganese	145% 3.33mg	246% 5.65mg	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	95% 667mg	137% 962mg	700mg per day for Men 19-50 years
Potassium	70.7% 2405mg	120% 4077mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	16% 238mg	30.8% 462mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	84% 9.23mg	11mg per day for Men 19-50 years
Water	60% 2224g	47.5% 1759g	3700g per day for Men 19-50 years

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

• Boiled and Drained Sprouted Mung Beans have 1.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 42 times more Vitamin A, 1.9 times more Vitamin B6, 1.9 times more Vitamin B9, 4 times more Vitamin C, 14.1 times more Vitamin E and 2.9 times more Vitamin K than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Vitamin B1 and Vitamin B5 per 500 kcal.
• Both Boiled and Drained Sprouted Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Boiled and Drained Sprouted Mung Beans have 4 times more Copper, 1.2 times more Zinc and 1.3 times more Water than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 3.8 times more Calcium, 1.7 times more Manganese, 1.4 times more Phosphorus, 1.7 times more Potassium, 3.8 times more Selenium and 1.9 times more Sodium than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Iron and Magnesium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Sprouted Mung Beans have 2.6 times more Sugars than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.6 times more Fat, 9.4 times more Omega 3 and 3 times more Fiber than Boiled and Drained Sprouted Mung Beans.
• Both Boiled and Drained Sprouted Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Boiled and Drained Sprouted Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.