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

Weight per 500 calories

• Sprouted Mung Beans: 1667g
• Cooked Chopped Frozen Broccoli: 1786g

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

Discover which food has more nutrients per 500 calories - Sprouted Mung Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	2.2% 2.14g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	47% 0.75g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	1.37% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	73.5% 96g	130g per day for Men 19-50 years
Sugars	95% 69g	36.2% 26.3g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	141% 53.6g	38g per day for Men 19-50 years
Protein	90% 50.7g	99% 55.4g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1.85% 16.7μg	101% 911μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	82% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.07mg	111% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	127% 6.33mg	98% 4.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	179% 2.32mg	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	254% 1017μg	250% 1000μg	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	244% 220mg	796% 716mg	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	157% 23.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	458% 550μg	1311% 1573μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.7% 217mg	59% 589mg	1000mg per day for Men 19-50 years
Copper	304% 2.73mg	67.5% 0.61mg	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	190% 15mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	136% 3.13mg	173% 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	129% 900mg	125% 875mg	700mg per day for Men 19-50 years
Potassium	73% 2483mg	74.6% 2536mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	22.7% 12.5μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	13% 196mg	1500mg per day for Men 19-50 years
Zinc	62% 6.83mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	40.7% 1507g	43.8% 1620g	3700g per day for Men 19-50 years

Sprouted Mung Beans VS Cooked Chopped Frozen Broccoli Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sprouted Mung Beans or Cooked Chopped Frozen Broccoli?

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

• 500 calories of Sprouted Mung Beans have 1.4 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3 and 1.3 times more Vitamin B5 than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 54.6 times more Vitamin A, 1.6 times more Vitamin B6, 3.3 times more Vitamin C, 14.1 times more Vitamin E and 2.9 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B9 per 500 calories.
• 500 calories of Sprouted Mung Beans have insufficient amounts of Vitamin A
• Both Raw Sprouted Mung Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

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

• 500 calories of Sprouted Mung Beans have 4.5 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 1.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.7 times more Calcium, 1.3 times more Manganese and 2 times more Sodium than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Cooked Chopped Frozen Broccoli contain similar levels of Phosphorus, Potassium, Selenium and Water per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sprouted Mung Beans have 2.6 times more Sugars than Cooked Chopped Frozen Broccoli.
• While 500 kcal of Boiled Chopped Frozen Broccoli contain 2.8 times more Omega 3 and 1.8 times more Fiber than Raw Sprouted Mung Beans.
• Both Sprouted Mung Beans and Cooked Chopped Frozen Broccoli offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Raw Sprouted Mung Beans as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in 500 calories.