Comparing Nutrients in 5 ounces Boiled Mung Beans VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Boiled Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.37% 39.7kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.18% 0.17g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.08% 0.026g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	3.72% 0.06g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	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	21% 27g	5.83% 7.6g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	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	28.3% 10.8g	11% 4.25g	38g per day for Men 19-50 years
Protein	17.8% 9.95g	7.85% 4.4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.03% 72.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	6.5% 0.078mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	8.83% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.06% 0.65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.77% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	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	56.3% 225μg	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	1.57% 1.4mg	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	1.4% 0.21mg	12.5% 1.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	104% 125μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	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	25% 2mg	11% 0.86mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	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	20% 140mg	9.92% 69.5mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.48% 129g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Boiled Mung Beans vs Cooked Chopped Frozen Broccoli:

• Boiled Mung Beans have 3 times more Vitamin B1, 1.3 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.8 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 51 times more Vitamin A, 1.3 times more Vitamin B2, 1.9 times more Vitamin B6, 40.1 times more Vitamin C, 8.8 times more Vitamin E and 32.6 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans 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 Boiled Mung Beans vs Cooked Chopped Frozen Broccoli:

• Boiled Mung Beans have 4.6 times more Copper, 2.3 times more Iron, 3.7 times more Magnesium, 1.3 times more Manganese, 2 times more Phosphorus, 1.9 times more Potassium, 3.6 times more Selenium and 3 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Boiled Mung Beans and Boiled Chopped Frozen Broccoli have similar amounts of Calcium and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Mung Beans have 3.8 times more Energy, 3.6 times more Carbohydrate, 1.4 times more Sugars, 2.5 times more Fiber and 2.3 times more Protein than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 4.7 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.