Comparing Nutrients in 7 ounces Frozen Broccoli Spears VS Boiled Mungo Beans

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Mungo Beans	28%	5%	67%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Mungo Beans	Recommended Dietary Allowance
Energy	2% 57.5kcal	7.2% 208kcal	2900kcal per day for Men 19-50 years
Fat	0.7% 0.67g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	15.5% 0.25g	41.5% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.073g	0.28% 0.048g	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	28% 36.4g	130g per day for Men 19-50 years
Sugars	4.02% 2.9g	5.5% 4g	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	33.4% 12.7g	38g per day for Men 19-50 years
Protein	11% 6.07g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Mungo Beans	Recommended Dietary Allowance
Vitamin A	12.6% 113μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.73% 0.92mg	18.6% 2.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.6% 0.48mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26.7% 0.35mg	8.85% 0.12mg	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	46.6% 187μg	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	2.2% 2mg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 201μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Mungo Beans	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	7.94% 0.071mg	30.6% 0.28mg	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	43.4% 3.47mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	29.8% 125mg	420mg per day for Men 19-50 years
Manganese	22% 0.51mg	35.5% 0.82mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	6.86% 3.77μg	9.02% 4.96μg	55μg per day for Men 19-50 years
Sodium	2.25% 33.7mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	4.86% 180g	3.9% 144g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Broccoli Spears VS Boiled Mungo Beans per 7 oz

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

Lets compare vitamin content per 7 ounces of Frozen Broccoli Spears vs Boiled Mungo Beans:

• 7 ounces of Frozen Broccoli Spears have 28.5 times more Vitamin A, 1.5 times more Vitamin B2, 3 times more Vitamin B6, 68.3 times more Vitamin C, 9 times more Vitamin E and 37.6 times more Vitamin K than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 2.1 times more Vitamin B1, 3.2 times more Vitamin B3 and 1.8 times more Vitamin B5 than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Mungo Beans provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Frozen Broccoli Spears as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Frozen Broccoli Spears vs Boiled Mungo Beans:

• 7 ounces of Frozen Broccoli Spears have 1.2 times more Water than Boiled Mungo Beans.
• While 7 oz of Boiled Mungo Beans contain 1.3 times more Calcium, 3.9 times more Copper, 2.4 times more Iron, 3.9 times more Magnesium, 1.6 times more Manganese, 2.6 times more Phosphorus, 1.3 times more Selenium and 2.4 times more Zinc than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Mungo Beans contain similar levels of Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Boiled Mungo Beans contain 3.6 times more Energy, 2.7 times more Omega 3, 3.4 times more Carbohydrate, 1.4 times more Sugars, 2.1 times more Fiber and 2.5 times more Protein than Frozen Broccoli Spears.
• 7 ounces of Frozen Broccoli Spears provide inadequate amounts of Energy
• Both Frozen Broccoli Spears as well as Boiled Mungo Beans provide inadequate amounts of Omega 6 in seven ounces.