Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Frozen Broccoli Spears	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.17% 10.6g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	11.3% 8.2g	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	15.7% 5.95g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	11% 6.07g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	13.4% 0.17mg	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	46.6% 187μg	30.3% 121μg	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	151% 136mg	29% 26mg	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	18% 2.68mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	36% 0.33mg	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	18% 1.43mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	16.2% 0.37mg	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	16.7% 117mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.86% 180g	4.85% 179g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Sprouted Mung Beans per 7 oz

Compare the macro and micronutrient content in 7 oz of Frozen Broccoli Spears versus 7 oz of Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Sprouted Mung Beans:

• 7 ounces of Frozen Broccoli Spears have 57 times more Vitamin A, 2 times more Vitamin B6, 1.5 times more Vitamin B9, 5.2 times more Vitamin C, 13.5 times more Vitamin E and 3.1 times more Vitamin K than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 1.6 times more Vitamin B3 and 1.6 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Mung Beans provide similar amounts of Vitamin B1 and Vitamin B2 per seven ounces.
• 7 ounces of Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Frozen Broccoli Spears as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Sprouted Mung Beans:

• 7 ounces of Frozen Broccoli Spears have 3.2 times more Calcium, 1.4 times more Manganese, 1.7 times more Potassium and 3.2 times more Selenium than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 4.6 times more Copper, 1.3 times more Iron and 1.3 times more Magnesium than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Mung Beans contain similar levels of Phosphorus, Zinc and Water per seven ounces.
• 7 ounces of Sprouted Mung Beans lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frozen Broccoli Spears have 7.8 times more Omega 3 and 1.7 times more Fiber than Sprouted Mung Beans.
• While 7 oz of Raw Sprouted Mung Beans contain 2.8 times more Sugars than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Sprouted Mung Beans offer comparable quantities of Carbohydrate and Protein per seven ounces.
• 7 ounces of Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in seven ounces.