Comparing Nutrients in 7 ounces Boiled Mungo Beans VS Cooked Broccoli Raab

Macros Ratio

	Protein	Fat	Carbs
Boiled Mungo Beans	28%	5%	67%
Cooked Broccoli Raab	47%	14%	39%

Macro Nutrients

	Boiled Mungo Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Energy	7.2% 208kcal	1.7% 49.6kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.075g	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	41.5% 0.66g	25% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	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	28% 36.4g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	5.5% 4g	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	33.4% 12.7g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	26.7% 15g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Mungo Beans	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	25% 0.3mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.4% 0.15mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.6% 2.98mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	17.8% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.85% 0.12mg	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	46.6% 187μg	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	2.2% 2mg	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	2% 0.3mg	33.5% 5.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.47% 5.36μg	423% 508μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Mungo Beans	Cooked Broccoli Raab	Recommended Dietary Allowance
Calcium	10.5% 105mg	23.4% 234mg	1000mg per day for Men 19-50 years
Copper	30.6% 0.28mg	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	43.4% 3.47mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	29.8% 125mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	35.5% 0.82mg	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	44.2% 310mg	23.2% 163mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	20% 681mg	3400mg per day for Men 19-50 years
Selenium	9.02% 4.96μg	4.7% 2.58μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	9.74% 1.07mg	11mg per day for Men 19-50 years
Water	3.9% 144g	4.9% 181g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Mungo Beans VS Cooked Broccoli Raab per 7 oz

Compare the macro and micronutrient content in 7 oz of Boiled Mungo Beans 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 Boiled Mungo Beans vs Cooked Broccoli Raab:

• 7 ounces of Boiled Mungo Beans have 1.3 times more Vitamin B9 than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 113.5 times more Vitamin A, 1.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.8 times more Vitamin B6, 37 times more Vitamin C, 16.9 times more Vitamin E and 94.8 times more Vitamin K than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Cooked Broccoli Raab provide similar amounts of Vitamin B1 and Vitamin B5 per seven ounces.
• 7 ounces of Boiled Mungo Beans have insufficient amounts of Vitamin A, Vitamin C and Vitamin E
• Both Boiled Mungo 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 Boiled Mungo Beans vs Cooked Broccoli Raab:

• 7 ounces of Boiled Mungo Beans have 1.9 times more Copper, 1.4 times more Iron, 2.3 times more Magnesium, 1.9 times more Phosphorus, 1.9 times more Selenium and 1.5 times more Zinc than Cooked Broccoli Raab.
• While 7 oz of Cooked Broccoli Raab contain 2.2 times more Calcium, 1.5 times more Potassium, 8 times more Sodium and 1.3 times more Water than Boiled Mungo Beans.
• Both Boiled Mungo Beans and Cooked Broccoli Raab contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Boiled Mungo Beans have 4.2 times more Energy, 1.7 times more Omega 3, 5.9 times more Carbohydrate, 3.2 times more Sugars, 2.3 times more Fiber and 2 times more Protein than Cooked Broccoli Raab.
• 7 ounces of Cooked Broccoli Raab provide inadequate amounts of Energy
• Both Boiled Mungo Beans as well as Cooked Broccoli Raab provide inadequate amounts of Omega 6 in seven ounces.