Comparing Nutrients in 5 ounces Frozen Chopped Broccoli VS Canned Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Canned Sprouted Mung Beans	38%	4%	58%

Macro Nutrients

	Frozen Chopped Broccoli	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Energy	1.27% 37kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	0.088% 0.085g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.062g	0.071% 0.023g	32g per day for Men 19-50 years
Omega 3	9.3% 0.15g	0.53% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.26% 0.044g	0.13% 0.021g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.2% 6.78g	2.33% 3.03g	130g per day for Men 19-50 years
Sugars	2.64% 1.9g	1.37% 0.99g	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	1.62% 1.18g	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	% 1.06g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	11% 4.25g	3% 1.13g	38g per day for Men 19-50 years
Protein	7.1% 4g	3.54% 2g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	8.2% 73.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.26% 0.075mg	3.54% 0.043mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.16% 0.67mg	1.95% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.9% 0.4mg	4.05% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	3.5% 0.045mg	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	23.7% 95μg	3.54% 14μg	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	89% 80mg	0.47% 0.43mg	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	11.5% 1.73mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	96% 115μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Canned Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	24.7% 0.22mg	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	14.4% 1.15mg	7.6% 0.61mg	8mg per day for Men 19-50 years
Magnesium	6.07% 25.5mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	4.5% 0.1mg	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	10% 71mg	6.48% 45.4mg	700mg per day for Men 19-50 years
Potassium	8.84% 301mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	2.27% 34mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	3.7% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Frozen Chopped Broccoli vs Canned Sprouted Mung Beans:

• Frozen Chopped Broccoli, Unprepared has more Vitamin A, 1.8 times more Vitamin B1, 1.4 times more Vitamin B2, 2.1 times more Vitamin B3, 2 times more Vitamin B5, 4.1 times more Vitamin B6, 6.7 times more Vitamin B9, 188 times more Vitamin C, 30.5 times more Vitamin E and 6.1 times more Vitamin K than Canned Sprouted Mung Beans, Solids.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Frozen Chopped Broccoli vs Canned Sprouted Mung Beans:

• Frozen Chopped Broccoli, Unprepared has 4 times more Calcium, 1.9 times more Iron, 2 times more Magnesium, 4 times more Manganese, 1.6 times more Phosphorus, 7.9 times more Potassium, 4.7 times more Selenium and 1.7 times more Zinc than Canned Sprouted Mung Beans, Solids.
• While Canned Sprouted Mung Beans, Solids contain 4.1 times more Copper and 1.8 times more Sodium than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli, Unprepared and Canned Sprouted Mung Beans, Solids have similar amounts of Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Frozen Chopped Broccoli, Unprepared has 17.5 times more Omega 3, 2.2 times more Carbohydrate, 1.9 times more Sugars, 3.8 times more Fiber and 2 times more Protein than Canned Sprouted Mung Beans, Solids.
• Both Frozen Chopped Broccoli, Unprepared as well as Canned Sprouted Mung Beans, Solids have insufficient amounts of Energy, Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.