Comparing Nutrients in 7 ounces Sprouted Mung Beans VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Sprouted Mung Beans	32%	4%	64%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Sprouted Mung Beans	Boiled Broccoli	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	2.4% 69.5kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	0.84% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.29% 0.091g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	14.8% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	0.6% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.07% 11.8g	11% 14.2g	130g per day for Men 19-50 years
Sugars	11.3% 8.2g	3.8% 2.76g	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	2.03% 1.47g	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	% 0.97g	g per day for Men 19-50 years
Sucrose	NA	% 0.16g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	10.8% 6.03g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Sprouted Mung Beans	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	17% 153μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19% 0.25mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.3% 1.5mg	6.86% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	24.4% 1.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.4% 0.17mg	30.5% 0.4mg	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	30.3% 121μg	53.6% 214μg	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	29% 26mg	143% 129mg	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	1.32% 0.2mg	19% 2.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	54.6% 65.5μg	233% 280μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sprouted Mung Beans	Boiled Broccoli	Recommended Dietary Allowance
Calcium	2.58% 25.8mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	36% 0.33mg	13.5% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.2% 7.94μg	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	22.6% 1.8mg	16.6% 1.33mg	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	16.2% 0.37mg	16.7% 0.38mg	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	15.3% 107mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	17% 581mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	5.42% 81.4mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	4.85% 179g	4.8% 177g	3700g per day for Men 19-50 years

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

• Raw Sprouted Mung Beans have 1.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 77 times more Vitamin A, 1.6 times more Vitamin B5, 2.3 times more Vitamin B6, 1.8 times more Vitamin B9, 4.9 times more Vitamin C, 14.5 times more Vitamin E and 4.3 times more Vitamin K than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Broccoli have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Sprouted Mung Beans have 2.7 times more Copper and 1.4 times more Iron than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 3.1 times more Calcium, 2 times more Potassium, 2.7 times more Selenium and 6.8 times more Sodium than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Broccoli have similar amounts of Magnesium, Manganese, Phosphorus, Zinc and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Sprouted Mung Beans have 3 times more Sugars and 1.3 times more Protein than Boiled and Drained Broccoli.
• While Boiled and Drained Broccoli contains 7.4 times more Omega 3 and 1.8 times more Fiber than Raw Sprouted Mung Beans.
• Both Raw Sprouted Mung Beans and Boiled and Drained Broccoli have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Raw Sprouted Mung Beans as well as Boiled and Drained Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.