Comparing Nutrients in 100 calories Broccoli VS Boiled Sprouted Mung Beans with Salt

Weight per 100 calories

• Broccoli: 294g
• Boiled Sprouted Mung Beans with Salt: 526g

Broccoli has 1.8 times more energy per 100g than Boiled Sprouted Mung Beans with Salt. It has low energy density when compared to other foods. Boiled and Drained Sprouted Mung Beans with Salt having very low energy density.

Discover which food has more nutrients per 100 calories - Broccoli or Boiled Sprouted Mung Beans with Salt?

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Boiled Sprouted Mung Beans with Salt	35%	3%	62%

Macro Nutrients

	Broccoli	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.12% 1.1g	0.49% 0.47g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	2.96% 0.047g	1.6g per day for Men 19-50 years
Omega 6	0.85% 0.14g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.5g	14.6% 19g	130g per day for Men 19-50 years
Sugars	6.9% 5g	20.6% 15g	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	2.76% 2g	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	% 1.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.29g	NA	g per day for Men 19-50 years
Fiber	20% 7.65g	11% 4.2g	38g per day for Men 19-50 years
Protein	15% 8.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Vitamin A	10% 91μg	0.58% 5.26μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26.5% 0.34mg	41.3% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	27% 4.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	25.6% 1.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.6% 0.51mg	22% 0.28mg	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	46.3% 185μg	38% 153μg	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	292% 262mg	66.7% 60mg	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	15.3% 2.3mg	2.46% 0.37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	249% 299μg	100% 119μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Boiled Sprouted Mung Beans with Salt	Recommended Dietary Allowance
Calcium	14% 138mg	6.3% 63mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	71.3% 0.64mg	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	27% 2.15mg	42.8% 3.42mg	8mg per day for Men 19-50 years
Magnesium	14.7% 61.8mg	17.5% 73.7mg	420mg per day for Men 19-50 years
Manganese	27% 0.62mg	32% 0.74mg	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	27.7% 194mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	27.3% 929mg	15.6% 532mg	3400mg per day for Men 19-50 years
Selenium	13.4% 7.35μg	5.74% 3.16μg	55μg per day for Men 19-50 years
Sodium	6.47% 97mg	86.3% 1295mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	22.5% 2.47mg	11mg per day for Men 19-50 years
Water	7.1% 263g	13.3% 492g	3700g per day for Men 19-50 years

Broccoli VS Boiled Sprouted Mung Beans With Salt Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Broccoli or Boiled Sprouted Mung Beans with Salt?

Lets compare vitamin content per 100 calories of Broccoli vs Boiled Sprouted Mung Beans with Salt:

• 100 calories of Broccoli have 17.3 times more Vitamin A, 1.3 times more Vitamin B5, 1.8 times more Vitamin B6, 1.2 times more Vitamin B9, 4.4 times more Vitamin C, 6.2 times more Vitamin E and 2.5 times more Vitamin K than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 1.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 2.3 times more Vitamin B3 than Raw Broccoli.
• 100 calories of Boiled Sprouted Mung Beans with Salt have insufficient amounts of Vitamin A
• Both Raw Broccoli as well as Boiled and Drained Sprouted Mung Beans with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Broccoli vs Boiled Sprouted Mung Beans with Salt:

• 100 calories of Broccoli have 2.2 times more Calcium, 1.3 times more Phosphorus, 1.7 times more Potassium and 2.3 times more Selenium than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 4.5 times more Copper, 1.6 times more Iron, 13.3 times more Sodium, 2.1 times more Zinc and 1.9 times more Water than Raw Broccoli.
• Both Broccoli and Boiled Sprouted Mung Beans with Salt contain similar levels of Magnesium and Manganese per 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Broccoli have 3.9 times more Omega 3 and 1.8 times more Fiber than Boiled Sprouted Mung Beans with Salt.
• While 100 kcal of Boiled and Drained Sprouted Mung Beans with Salt contain 3 times more Sugars and 1.3 times more Protein than Raw Broccoli.
• Both Broccoli and Boiled Sprouted Mung Beans with Salt offer comparable quantities of Energy and Carbohydrate per 100 calories.
• Both Raw Broccoli as well as Boiled and Drained Sprouted Mung Beans with Salt provide inadequate amounts of Omega 6 in 100 calories.