Comparing Nutrients in 5 ounces Mothbeans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Mothbeans	26%	4%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	16.8% 486kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	23.5% 0.38g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	4.04% 0.69g	0.11% 0.018g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67% 87.2g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	NA	2.87% 2.1g	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	NA	11% 4.25g	38g per day for Men 19-50 years
Protein	58% 32.5g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.4% 0.8mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.92% 0.13mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.97mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.7% 2.2mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	14% 0.18mg	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	230% 920μg	20% 79.4μg	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	6.3% 5.67mg	63% 57mg	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	NA	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Mothbeans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	21.3% 213mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	5.35% 0.048mg	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	192% 15.4mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	129% 540mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	112% 2.58mg	13.7% 0.32mg	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	99% 693mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	49.7% 1688mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	2.83% 42.5mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	24.7% 2.72mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Mothbeans vs Cooked Chopped Frozen Broccoli:

• Raw Mothbeans have 10.2 times more Vitamin B1, 6.1 times more Vitamin B3, 5.6 times more Vitamin B5, 2.8 times more Vitamin B6 and 11.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A and 10 times more Vitamin C than Raw Mothbeans.
• Both Raw Mothbeans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B2 per 5 oz.
• Both Raw Mothbeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Mothbeans vs Cooked Chopped Frozen Broccoli:

• Raw Mothbeans have 4.5 times more Calcium, 20.2 times more Copper, 17.8 times more Iron, 29.3 times more Magnesium, 8.2 times more Manganese, 10 times more Phosphorus, 8.4 times more Potassium, 11.7 times more Selenium, 2.7 times more Sodium and 6.9 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 9.4 times more Water than Raw Mothbeans.

Comparison of macro-nutrients per 5 ounces:

• Raw Mothbeans have 12.3 times more Energy, 13.4 times more Fat, 20.2 times more Saturated Fat, 6.3 times more Omega 3, 37.3 times more Omega 6, 11.5 times more Carbohydrate and 7.4 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Raw Mothbeans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.