Comparing Nutrients in 500 calories Mung BeansVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Mung Beans

144g

Cooked Chopped Frozen Broccoli

1786g

Mung Beans have 12.4 times more energy per 100g than Cooked Chopped Frozen Broccoli. It has high energy density when compared to other foods. Boiled Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Mung Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

Protein Fat Carbs

Mung Beans

27%

70%

Cooked Chopped Frozen Broccoli

36%

61%

500 kcal ▼

Macro Nutrients

Mung Beansvs Cooked Chopped Frozen Broccoli

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.7%1.66g

Fat

2.2%2.14g

1.66 gvs2.14 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.57%0.5g

Saturated Fat

1%0.32g

0.5 gvs0.32 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.43%0.039g

Omega 3

47%0.75g

0.039 gvs0.75 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.03%0.51g

Omega 6

1.37%0.23g

0.51 gvs0.23 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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69.4%90g

Carbohydrate

73.5%96g

90 gvs96 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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13%9.5g

Sugars

36.2%26.3g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

9.5 gvs26.3 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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62%23.5g

Fiber

141%53.6g

23.5 gvs53.6 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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61.4%34.4g

Protein

99%55.4g

34.4 gvs55.4 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Mung Beansvs Cooked Chopped Frozen Broccoli

0.96%8.65μg

Vitamin A

101%911μg

RAE, retinol activity equivalents

8.65 μgvs911 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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74.6%0.89mg

Vitamin B1

82%0.98mg

Thiamine

0.89 mgvs0.98 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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26%0.34mg

Vitamin B2

111%1.45mg

Riboflavin

0.34 mgvs1.45 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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20.3%3.24mg

Vitamin B3

51%8.18mg

Niacin, nicotinic acid, niacinamide

3.24 mgvs8.18 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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55%2.75mg

Vitamin B5

98%4.9mg

Pantothenic acid

2.75 mgvs4.9 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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42.3%0.55mg

Vitamin B6

179%2.32mg

Pyridoxine

0.55 mgvs2.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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225%901μg

Vitamin B9

250%1000μg

Folates and Folic Acid

901 μgvs1000 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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7.7%6.9mg

Vitamin C

796%716mg

Ascorbic acid

6.9 mgvs716 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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4.9%0.73mg

Vitamin E

157%23.6mg

Tocopherols and Tocotrienols

0.73 mgvs23.6 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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11%13μg

Vitamin K

1311%1573μg

Phytomenadione or phylloquinone

13 μgvs1573 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Mung Beansvs Cooked Chopped Frozen Broccoli

19%190mg

Calcium

59%589mg

190 mgvs589 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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151%1.36mg

Copper

67.5%0.61mg

1.36 mgvs0.61 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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121%9.7mg

Iron

136%11mg

9.7 mgvs11 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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65%272mg

Magnesium

55.3%232mg

272 mgvs232 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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65%1.5mg

Manganese

173%4mg

1.5 mgvs4 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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75.5%529mg

Phosphorus

125%875mg

529 mgvs875 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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53%1795mg

Potassium

74.6%2536mg

1795 mgvs2536 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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21.5%12μg

Selenium

22.7%12.5μg

12 μgvs12.5 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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1.44%21.6mg

Sodium

13%196mg

21.6 mgvs196 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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35%3.86mg

Zinc

45.5%5mg

3.86 mgvs5 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.35%13g

Water

43.8%1620g

13 gvs1620 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Mung Beans vs Cooked Chopped Frozen Broccoli:

Boiled Chopped Frozen Broccoli contains 105.3 times more Vitamin A, 4.3 times more Vitamin B2, 2.5 times more Vitamin B3, 1.8 times more Vitamin B5, 4.2 times more Vitamin B6, 103.5 times more Vitamin C, 32.1 times more Vitamin E and 121.3 times more Vitamin K than Raw Mung Beans.
Both Raw Mung Beans and Boiled Chopped Frozen Broccoli have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.
Both Raw Mung Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Mung Beans vs Cooked Chopped Frozen Broccoli:

Raw Mung Beans have 2.2 times more Copper than Boiled Chopped Frozen Broccoli.
While Boiled Chopped Frozen Broccoli contains 3.1 times more Calcium, 2.7 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium, 9.1 times more Sodium, 1.3 times more Zinc and 124.2 times more Water than Raw Mung Beans.
Both Raw Mung Beans and Boiled Chopped Frozen Broccoli have similar amounts of Iron, Magnesium and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Boiled Chopped Frozen Broccoli contains 19.3 times more Omega 3, 2.8 times more Sugars, 2.3 times more Fiber and 1.6 times more Protein than Raw Mung Beans.
Both Raw Mung Beans and Boiled Chopped Frozen Broccoli have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Mung Beans as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Mung BeansVS Boiled Mung BeansCooked Chopped Frozen BroccoliVS Boiled Mung BeansMung BeansVS Frozen Broccoli SpearsCooked Chopped Frozen BroccoliVS Frozen Broccoli Spears

Compare Foods

Comparing Nutrients in 500 calories Mung BeansVS Cooked Chopped Frozen Broccoli

Weight per 500 calories

Which food has more nutrients per 500 calories - Mung Beans or Cooked Chopped Frozen Broccoli?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: