Comparing Nutrients in 100 grams Cooked Chopped Frozen Broccoli VS Sprouted Mung Beans

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Sprouted Mung Beans	32%	4%	64%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Energy	0.97% 28kcal	1.03% 30kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.12g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.056% 0.018g	0.14% 0.046g	32g per day for Men 19-50 years
Omega 3	2.63% 0.042g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.076% 0.013g	0.25% 0.042g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.1% 5.35g	4.57% 5.94g	130g per day for Men 19-50 years
Sugars	2.03% 1.47g	5.7% 4.13g	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	7.9% 3g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	5.54% 3.1g	5.43% 3.04g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Vitamin A	5.67% 51μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.6% 0.055mg	7% 0.084mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.23% 0.081mg	9.54% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.86% 0.46mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.5% 0.27mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	6.77% 0.088mg	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	14% 56μg	15.3% 61μg	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	44.6% 40mg	14.7% 13mg	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	8.8% 1.32mg	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	73.4% 88μg	27.5% 33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Sprouted Mung Beans	Recommended Dietary Allowance
Calcium	3.3% 33mg	1.3% 13mg	1000mg per day for Men 19-50 years
Copper	3.78% 0.034mg	18.2% 0.16mg	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	7.63% 0.61mg	11.4% 0.91mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	5% 21mg	420mg per day for Men 19-50 years
Manganese	9.7% 0.22mg	8.17% 0.19mg	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	7% 49mg	7.7% 54mg	700mg per day for Men 19-50 years
Potassium	4.18% 142mg	4.4% 149mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.4% 6mg	1500mg per day for Men 19-50 years
Zinc	2.55% 0.28mg	3.73% 0.41mg	11mg per day for Men 19-50 years
Water	2.45% 91g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Chopped Frozen Broccoli VS Sprouted Mung Beans per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Chopped Frozen Broccoli versus 100 g of Sprouted Mung Beans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Chopped Frozen Broccoli vs Sprouted Mung Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 51 times more Vitamin A, 1.5 times more Vitamin B6, 3 times more Vitamin C, 13.2 times more Vitamin E and 2.7 times more Vitamin K than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 1.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans provide similar amounts of Vitamin B9 per 100 grams.
• 100 grams of Sprouted Mung Beans have insufficient amounts of Vitamin A and Vitamin E
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Chopped Frozen Broccoli vs Sprouted Mung Beans:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.5 times more Calcium than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 4.8 times more Copper, 1.5 times more Iron, 1.6 times more Magnesium and 1.5 times more Zinc than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans contain similar levels of Manganese, Phosphorus, Potassium and Water per 100 grams.
• 100 grams of Sprouted Mung Beans lack sufficient amounts of Calcium
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans lack sufficient amounts of Selenium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Chopped Frozen Broccoli have 2.6 times more Omega 3 and 1.7 times more Fiber than Sprouted Mung Beans.
• While 100 g of Raw Sprouted Mung Beans contain 2.8 times more Sugars than Boiled Chopped Frozen Broccoli.
• Both Cooked Chopped Frozen Broccoli and Sprouted Mung Beans offer comparable quantities of Carbohydrate and Protein per 100 grams.
• 100 grams of Sprouted Mung Beans provide inadequate amounts of Omega 3
• Both Boiled Chopped Frozen Broccoli as well as Raw Sprouted Mung Beans provide inadequate amounts of Energy and Omega 6 in 100 grams.