Comparing Nutrients in 7 ounces Stir-Fried Mung Beans Sprouts VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Mung Beans Sprouts	28%	3%	69%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Stir-Fried Mung Beans Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	3.42% 99kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	0.36% 0.062g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.23g	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	0.66% 0.48g	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	% 0.46g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15.2% 8.53g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Mung Beans Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	50% 450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23% 0.28mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	33.6% 0.44mg	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	35.2% 141μg	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	81.6% 73.4mg	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	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Mung Beans Sprouts	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	56.2% 0.51mg	16.5% 0.15mg	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	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	15.6% 65.5mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	25% 0.58mg	32.8% 0.75mg	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	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	12.8% 435mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	4.52% 167g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Mung Beans Sprouts VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Stir-Fried Mung Beans Sprouts versus 7 oz of Cooked Broccoli Raab 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 Cooked Broccoli Raab:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 1.3 times more Vitamin B2 and 1.2 times more Vitamin B5 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 1.7 times more Vitamin B3, 1.7 times more Vitamin B6 and 2.3 times more Vitamin C than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B9 per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Mung Beans as well as Cooked Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stir-Fried Mung Beans Sprouts vs Cooked Broccoli Raab:

• 7 ounces of Stir-Fried Mung Beans Sprouts have 3.4 times more Copper, 1.5 times more Iron, 1.2 times more Magnesium and 1.7 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 9.1 times more Calcium, 1.3 times more Manganese, 1.6 times more Potassium, 2.2 times more Selenium and 6.2 times more Sodium than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Cooked Broccoli Raab contain similar levels of Phosphorus 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 3.4 times more Carbohydrate than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 18.3 times more Omega 3 and 1.5 times more Fiber than Stir-Fried Sprouted Mung Beans.
• Both Stir-Fried Mung Beans Sprouts and Cooked Broccoli Raab offer comparable quantities of Protein per seven ounces.
• 7 ounces of Stir-Fried Mung Beans Sprouts provide inadequate amounts of Omega 3
• Both Stir-Fried Sprouted Mung Beans as well as Cooked Broccoli Raab provide inadequate amounts of Energy and Omega 6 in seven ounces.