Comparing Nutrients in 5 ounces Broccoli Raab VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Broccoli Raab	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	1.08% 31kcal	5.13% 149kcal	2900kcal per day for Men 19-50 years
Fat	0.72% 0.69g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.17% 0.054g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	29.7% 0.47g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4.04g	20% 26g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	3.93% 2.85g	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	0.33% 0.24g	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	% 0.14g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	10% 3.83g	24% 9.07g	38g per day for Men 19-50 years
Protein	8.02% 4.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	20.6% 186μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	17.7% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14% 0.18mg	8.18% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.73mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.13% 0.46mg	12.3% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.32% 0.082mg	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	29.4% 118μg	33.3% 133μg	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	32% 28.6mg	1.57% 1.4mg	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	15.3% 2.3mg	1.4% 0.21mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	265% 318μg	3.2% 3.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	15.3% 153mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	22% 0.2mg	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	38% 3.03mg	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.42% 31mg	21.3% 89.3mg	420mg per day for Men 19-50 years
Manganese	24.3% 0.56mg	25.4% 0.58mg	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	14.8% 103mg	31.6% 221mg	700mg per day for Men 19-50 years
Potassium	8.17% 278mg	9.63% 327mg	3400mg per day for Men 19-50 years
Selenium	2.58% 1.4μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	3.1% 46.8mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	9.92% 1.1mg	10.7% 1.18mg	11mg per day for Men 19-50 years
Water	3.55% 131g	2.78% 103g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Boiled Mungo Beans per 5 oz

Compare the macro and micronutrient content in 5 oz of Broccoli Raab versus 5 oz of Boiled Mungo Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Broccoli Raab vs Boiled Mungo Beans:

• 5 ounces of Broccoli Raab have 65.5 times more Vitamin A, 1.7 times more Vitamin B2, 2.9 times more Vitamin B6, 20.2 times more Vitamin C, 10.8 times more Vitamin E and 83 times more Vitamin K than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 1.3 times more Vitamin B5 than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Mungo Beans provide similar amounts of Vitamin B1, Vitamin B3 and Vitamin B9 per five ounces.
• 5 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Raw Broccoli Raab as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Broccoli Raab vs Boiled Mungo Beans:

• 5 ounces of Broccoli Raab have 2 times more Calcium, 1.2 times more Iron, 4.7 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
• While 5 oz of Boiled Mungo Beans contain 3.3 times more Copper, 2.9 times more Magnesium, 2.1 times more Phosphorus and 2.5 times more Selenium than Raw Broccoli Raab.
• Both Broccoli Raab and Boiled Mungo Beans contain similar levels of Manganese, Potassium and Zinc per five ounces.
• 5 ounces of Broccoli Raab lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Boiled Mungo Beans contain 4.8 times more Energy, 1.8 times more Omega 3, 6.4 times more Carbohydrate, 5.3 times more Sugars, 2.4 times more Fiber and 2.4 times more Protein than Raw Broccoli Raab.
• 5 ounces of Broccoli Raab provide inadequate amounts of Energy
• Both Raw Broccoli Raab as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in five ounces.