Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	3.42% 99kcal	2% 57.5kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	0.7% 0.67g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.43% 0.073g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	8.17% 10.6g	130g per day for Men 19-50 years
Sugars	NA	4.02% 2.9g	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	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	9.92% 3.77g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	11% 6.07g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	5.73% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	9.6% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	26.7% 0.35mg	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	34.7% 139μg	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	35.3% 31.8mg	151% 136mg	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	NA	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	168% 201μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	7.94% 0.071mg	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	47% 3.77mg	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	22% 0.51mg	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	22.4% 157mg	16.7% 117mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	6.86% 3.77μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.25% 33.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.86% 180g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Frozen Broccoli Spears per 7 oz

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

Lets compare vitamin content per 7 ounces of Stir-Fried Mung Beans Sprouts vs Frozen Broccoli Spears:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.9 times more Vitamin B1, 1.6 times more Vitamin B2, 2.6 times more Vitamin B3 and 2.3 times more Vitamin B5 than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 28.5 times more Vitamin A, 1.3 times more Vitamin B6, 1.3 times more Vitamin B9 and 4.3 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Frozen Broccoli Spears:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 7.1 times more Copper, 2.6 times more Iron, 2.1 times more Magnesium, 1.3 times more Phosphorus and 2.6 times more Zinc than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 3.2 times more Calcium and 3.2 times more Selenium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Frozen Broccoli Spears contain similar levels of Manganese, Potassium and Water per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 2 times more Carbohydrate and 1.4 times more Protein than Frozen Broccoli Spears.
• While 7 oz of Frozen Broccoli Spears contain 11.4 times more Omega 3 and 1.6 times more Fiber than Stir-Fried Sprouted Mung Beans.
• 7 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Frozen Broccoli Spears provide inadequate amounts of Energy and Omega 6 in seven ounces.