Comparing Nutrients in 7 ounces BroccoliVS Boiled Mungo Beans

Macros Ratio

Protein Fat Carbs

Broccoli

27%

65%

Boiled Mungo Beans

28%

67%

7 oz ▼

Macro Nutrients

Broccolivs Boiled Mungo Beans

2.33%67.5kcal

Energy

7.2%208kcal

67.5 kcalvs208 kcal

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

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0.76%0.73g

Fat

1.13%1.1g

0.73 gvs1.1 g

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

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0.71%0.23g

Saturated Fat

0.24%0.075g

0.23 gvs0.075 g

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

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7.8%0.13g

Omega 3

41.5%0.66g

0.13 gvs0.66 g

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

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0.57%0.097g

Omega 6

0.28%0.048g

0.097 gvs0.048 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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10%13g

Carbohydrate

28%36.4g

13 gvs36.4 g

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

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4.65%3.37g

Sugars

5.5%4g

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

3.37 gvs4 g

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

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1.86%1.35g

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]

1.35 gvsNA g

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

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%0.97g

Glucose

0.97 gvsNA g

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

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%0.2g

Sucrose

0.2 gvsNA g

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

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13.6%5.16g

Fiber

33.4%12.7g

5.16 gvs12.7 g

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

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10%5.6g

Protein

26.7%15g

5.6 gvs15 g

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

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Vitamins

Broccolivs Boiled Mungo Beans

6.84%61.5μg

Vitamin A

0.44%3.97μg

RAE, retinol activity equivalents

61.5 μgvs3.97 μg

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

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11.7%0.14mg

Vitamin B1

25%0.3mg

Thiamine

0.14 mgvs0.3 mg

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

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18%0.23mg

Vitamin B2

11.4%0.15mg

Riboflavin

0.23 mgvs0.15 mg

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

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7.93%1.27mg

Vitamin B3

18.6%2.98mg

Niacin, nicotinic acid, niacinamide

1.27 mgvs2.98 mg

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

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22.7%1.14mg

Vitamin B5

17%0.86mg

Pantothenic acid

1.14 mgvs0.86 mg

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

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26.7%0.35mg

Vitamin B6

8.85%0.12mg

Pyridoxine

0.35 mgvs0.12 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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31.3%125μg

Vitamin B9

46.6%187μg

Folates and Folic Acid

125 μgvs187 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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197%177mg

Vitamin C

2.2%2mg

Ascorbic acid

177 mgvs2 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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10.3%1.55mg

Vitamin E

2%0.3mg

Tocopherols and Tocotrienols

1.55 mgvs0.3 mg

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

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168%202μg

Vitamin K

4.47%5.36μg

Phytomenadione or phylloquinone

202 μgvs5.36 μg

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

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Minerals

Broccolivs Boiled Mungo Beans

9.33%93mg

Calcium

10.5%105mg

93 mgvs105 mg

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

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11%0.097mg

Copper

30.6%0.28mg

0.097 mgvs0.28 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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18%1.45mg

Iron

43.4%3.47mg

1.45 mgvs3.47 mg

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

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9.92%41.7mg

Magnesium

29.8%125mg

41.7 mgvs125 mg

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

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18%0.42mg

Manganese

35.5%0.82mg

0.42 mgvs0.82 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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18.7%131mg

Phosphorus

44.2%310mg

131 mgvs310 mg

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

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18.4%627mg

Potassium

13.5%458mg

627 mgvs458 mg

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

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9.02%4.96μg

Selenium

9.02%4.96μg

4.96 μgvs4.96 μg

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

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4.37%65.5mg

Sodium

0.93%14mg

65.5 mgvs14 mg

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

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7.4%0.81mg

Zinc

15%1.65mg

0.81 mgvs1.65 mg

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

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4.8%177g

Water

3.9%144g

177 gvs144 g

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

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

Raw Broccoli has 15.5 times more Vitamin A, 1.6 times more Vitamin B2, 1.3 times more Vitamin B5, 3 times more Vitamin B6, 89.2 times more Vitamin C, 5.2 times more Vitamin E and 37.6 times more Vitamin K than Boiled Mungo Beans.
While Boiled Mungo Beans contain 2.1 times more Vitamin B1, 2.3 times more Vitamin B3 and 1.5 times more Vitamin B9 than Raw Broccoli.
Both Raw Broccoli as well as Boiled Mungo Beans have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Broccoli vs Boiled Mungo Beans:

Raw Broccoli has 1.4 times more Potassium, 4.7 times more Sodium and 1.2 times more Water than Boiled Mungo Beans.
While Boiled Mungo Beans contain 2.8 times more Copper, 2.4 times more Iron, 3 times more Magnesium, 2 times more Manganese, 2.4 times more Phosphorus and 2 times more Zinc than Raw Broccoli.
Both Raw Broccoli and Boiled Mungo Beans have similar amounts of Calcium and Selenium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

Boiled Mungo Beans contain 3.1 times more Energy, 5.3 times more Omega 3, 2.8 times more Carbohydrate, 2.5 times more Fiber and 2.7 times more Protein than Raw Broccoli.
Both Raw Broccoli and Boiled Mungo Beans have similar amounts of Sugars per 7 oz.
Both Raw Broccoli as well as Boiled Mungo Beans have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.

Compare more foods per 7 oz:

BroccoliVS Boiled BroccoliBoiled Mungo BeansVS Boiled BroccoliBroccoliVS Split Green PeasBoiled Mungo BeansVS Split Green Peas

Compare Foods

Comparing Nutrients in 7 ounces BroccoliVS Boiled Mungo Beans

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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