Comparing Nutrients in 7 ounces Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	2.33% 67.5kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.29% 0.091g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	10% 13g	9.07% 11.8g	130g per day for Men 19-50 years
Sugars	4.65% 3.37g	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	1.86% 1.35g	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	% 0.97g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	10% 5.6g	10.8% 6.03g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	6.84% 61.5μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.7% 0.14mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.93% 1.27mg	9.3% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.7% 1.14mg	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	31.3% 125μg	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	197% 177mg	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	10.3% 1.55mg	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	168% 202μg	54.6% 65.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	9.33% 93mg	2.58% 25.8mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	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% 1.45mg	22.6% 1.8mg	8mg per day for Men 19-50 years
Magnesium	9.92% 41.7mg	9.92% 41.7mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	18.7% 131mg	15.3% 107mg	700mg per day for Men 19-50 years
Potassium	18.4% 627mg	8.7% 296mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	4.37% 65.5mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	4.8% 177g	4.85% 179g	3700g per day for Men 19-50 years

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

• Raw Broccoli has 31 times more Vitamin A, 1.5 times more Vitamin B5, 2 times more Vitamin B6, 6.8 times more Vitamin C, 7.8 times more Vitamin E and 3.1 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9 per 7 oz.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Broccoli has 3.6 times more Calcium, 1.2 times more Phosphorus, 2.1 times more Potassium, 4.2 times more Selenium and 5.5 times more Sodium than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 3.3 times more Copper than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Iron, Magnesium, Manganese, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Broccoli has 3.9 times more Omega 3 and 1.4 times more Fiber than Raw Sprouted Mung Beans.
• While Raw Sprouted Mung Beans contain 2.4 times more Sugars than Raw Broccoli.
• Both Raw Broccoli and Raw Sprouted Mung Beans have similar amounts of Energy, Carbohydrate and Protein per 7 oz.
• Both Raw Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.