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

Macros Ratio

	Protein	Fat	Carbs
Boiled Mung Beans	26%	3%	71%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	5.13% 149kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	0.42% 0.41g	97g per day for Men 19-50 years
Saturated Fat	0.51% 0.16g	0.19% 0.062g	32g per day for Men 19-50 years
Omega 3	0.8% 0.013g	9.3% 0.15g	1.6g per day for Men 19-50 years
Omega 6	0.99% 0.17g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21% 27g	5.2% 6.78g	130g per day for Men 19-50 years
Sugars	3.9% 2.83g	2.64% 1.9g	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	1.62% 1.18g	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	% 1.06g	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	7.1% 4g	56g per day for Men 19-50 years

Vitamins

	Boiled Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	8.2% 73.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	6.26% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.65% 0.086mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.1% 0.82mg	4.16% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.6% 0.58mg	7.9% 0.4mg	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	23.7% 95μg	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	89% 80mg	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	11.5% 1.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.2% 3.83μg	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mung Beans	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	3.83% 38.3mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	24.6% 0.22mg	6% 0.054mg	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	14.4% 1.15mg	8mg per day for Men 19-50 years
Magnesium	16% 68mg	6.07% 25.5mg	420mg per day for Men 19-50 years
Manganese	18.4% 0.42mg	18% 0.42mg	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	10% 71mg	700mg per day for Men 19-50 years
Potassium	11% 377mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	2.27% 34mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.8% 103g	3.5% 130g	3700g per day for Men 19-50 years

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

• Boiled Mung Beans have 3.1 times more Vitamin B1, 1.2 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.4 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 52 times more Vitamin A, 1.6 times more Vitamin B2, 1.9 times more Vitamin B6, 56.4 times more Vitamin C, 8.1 times more Vitamin E and 30 times more Vitamin K than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Boiled Mung Beans have 4.1 times more Copper, 1.7 times more Iron, 2.7 times more Magnesium, 2 times more Phosphorus, 1.3 times more Potassium and 1.8 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 2.1 times more Calcium, 12 times more Sodium and 1.3 times more Water than Boiled Mung Beans.
• Both Boiled Mung Beans and Frozen Chopped Broccoli, Unprepared have similar amounts of Manganese and Selenium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Boiled Mung Beans have 4 times more Energy, 4 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fiber and 2.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• While Frozen Chopped Broccoli, Unprepared contains 11.7 times more Omega 3 than Boiled Mung Beans.
• Both Boiled Mung Beans as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.