Nutrition Comparison Tool
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Raw Broccoli
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Raw Bok Choy (Pak-Choi)
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Mung Bean Sprouts
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Comparison Bar Charts

Calories Comparison


2000 calories = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 2% DV 31 calories
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 0% DV 9 calories
  • Mung Bean Sprouts 1 cup (x1) 2% DV 31 calories

Fat Comparison


78g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0.34g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 0% DV 0.14g
  • Mung Bean Sprouts 1 cup (x1) 0% DV 0.19g

Carbohydrate Comparison


275g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 2% DV 6g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 1% DV 1.5g
  • Mung Bean Sprouts 1 cup (x1) 2% DV 6.2g

Protein Comparison


50g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 5% DV 2.6g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 2% DV 1g
  • Mung Bean Sprouts 1 cup (x1) 6% DV 3.2g

Cholesterol Comparison


300mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 0% DV 0mg
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 0% DV 0mg
  • Mung Bean Sprouts 1 cup (x1) 0% DV 0mg

Saturated Fats Comparison


20g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 1% DV 0.1g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 0% DV 0.02g
  • Mung Bean Sprouts 1 cup (x1) 0% DV 0.05g

Fiber Comparison


28g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 8% DV 2.4g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 3% DV 0.7g
  • Mung Bean Sprouts 1 cup (x1) 7% DV 1.9g

Sugars Comparison


50g = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 3% DV 1.5g
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 2% DV 0.83g
  • Mung Bean Sprouts 1 cup (x1) 9% DV 4.3g

Iron Comparison


18mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 4% DV 0.66mg
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 3% DV 0.56mg
  • Mung Bean Sprouts 1 cup (x1) 5% DV 0.95mg

Calcium Comparison


1300mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 3% DV 42.8mg
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 6% DV 73.5mg
  • Mung Bean Sprouts 1 cup (x1) 1% DV 13.5mg

Potassium Comparison


4700mg = Full Bar. (-- = missing data)
  • Raw Broccoli 1 cup chopped (x1) 6% DV 287.6mg
  • Raw Bok Choy (Pak-Choi) 1 cup, shredded (x1) 4% DV 176.4mg
  • Mung Bean Sprouts 1 cup (x1) 3% DV 155mg
Comparison Table

Table Legend

  1. Raw Broccoli
  2. Raw Bok Choy (Pak-Choi)
  3. Mung Bean Sprouts
155 nutrients
-- = missing data
Macronutrients
Food # 1 2 3
Weight (g) 91 70 104
Calories
(%DV)		 31
(2%)		 9
(0%)		 31
(2%)
Fat (g)
(%DV)		 0.34
(0%)		 0.14
(0%)		 0.19
(0%)
Protein (g)
(%DV)		 2.6
(5%)		 1
(2%)		 3.2
(6%)
Carbohydrate (g)
(%DV)		 6
(2%)		 1.5
(1%)		 6.2
(2%)
Sugars (g)
(%DV)		 1.5
(3%)		 0.83
(2%)		 4.3
(9%)
Fiber (g)
(%DV)		 2.4
(8%)		 0.7
(3%)		 1.9
(7%)
Cholesterol (mg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Saturated Fats (g)
(%DV)		 0.1
(1%)		 0.02
(0%)		 0.05
(0%)
Net-Carbs (g) 3.7
0.83
4.3
Trans Fatty Acids (g) 0
0
0
  Minerals
Food # 1 2 3
Weight (g) 91 70 104
Calcium (mg)
(%DV)		 42.8
(3%)		 73.5
(6%)		 13.5
(1%)
Iron, Fe (mg)
(%DV)		 0.66
(4%)		 0.56
(3%)		 0.95
(5%)
Potassium, K (mg)
(%DV)		 287.6
(6%)		 176.4
(4%)		 155
(3%)
Magnesium (mg)
(%DV)		 19.1
(5%)		 13.3
(3%)		 21.8
(5%)
Phosphorus, P (mg)
(%DV)		 60.1
(5%)		 25.9
(2%)		 56.2
(4%)
Sodium (mg)
(%DV)		 30
(1%)		 45.5
(2%)		 6.2
(0%)
Zinc, Zn (mg)
(%DV)		 0.37
(3%)		 0.13
(1%)		 0.43
(4%)
Copper, Cu (mg)
(%DV)		 0.04
(5%)		 0.01
(2%)		 0.17
(19%)
Manganese (mg)
(%DV)		 0.19
(8%)		 0.11
(5%)		 0.2
(9%)
Selenium, Se (mcg)
(%DV)		 2.3
(4%)		 0.35
(1%)		 0.62
(1%)
Fluoride, F (mcg)
(%AI)		 --
(--%)		 --
(--%)		 --
(--%)
Molybdenum (mcg) --
--
--
Iodine, I (mcg) --
--
--
Chlorine (mg) --
--
--
Chromium (mcg) --
--
--
  Vitamins
Food # 1 2 3
Weight (g) 91 70 104
Vitamin A, RAE (mcg)
(%DV)		 28.2
(3%)		 156.1
(17%)		 1
(0%)
Vitamin C (mg)
(%DV)		 81.2
(90%)		 31.5
(35%)		 13.7
(15%)
Thiamin (B1) (mg)
(%DV)		 0.06
(5%)		 0.03
(2%)		 0.09
(7%)
Riboflavin (B2) (mg)
(%DV)		 0.11
(8%)		 0.05
(4%)		 0.13
(10%)
Niacin (B3) (mg)
(%DV)		 0.58
(4%)		 0.35
(2%)		 0.78
(5%)
Vitamin B5 (PA) (mg)
(%DV)		 0.52
(10%)		 0.06
(1%)		 0.4
(8%)
Vitamin B6 (mg)
(%DV)		 0.16
(9%)		 0.14
(8%)		 0.09
(5%)
Biotin (mcg) --
--
--
Folate (B9) (mcg)
(%DV)		 57.3
(14%)		 46.2
(12%)		 63.4
(16%)
Folic acid (mcg)
(%)		 0
(0%)		 0
(0%)		 0
(0%)
Food Folate (mcg)
(%)		 57.3
(14%)		 46.2
(12%)		 63.4
(16%)
Folate DFE (mcg)
(%)		 57.3
(14%)		 46.2
(12%)		 63.4
(16%)
Choline (mg)
(%DV)		 17
(3%)		 4.5
(1%)		 15
(3%)
Vitamin B12 (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Retinol (mcg) 0
0
0
Carotene, beta (mcg)
(%RDA)		 328.5
(3%)		 1876.7
(17%)		 6.2
(0%)
Carotene, alpha (mcg)
(%RDA)		 22.8
(0%)		 0.7
(0%)		 6.2
(0%)
Cryptoxanthin, beta (mcg)
(%RDA)		 0.91
(0%)		 0
(0%)		 6.2
(0%)
Vitamin A, IU (IU) 566.9 3127.6 21.8
Lycopene (mcg) 0
0
0
Lut + Zeaxanthin (mcg) 1276.7
28
0
Vitamin E (mg)
(%DV)		 0.71
(5%)		 0.06
(0%)		 0.1
(1%)
Vitamin D (mcg)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin D2 (mcg) --
--
--
Vitamin D3 (mcg) --
--
--
Vitamin D (IU)
(%DV)		 0
(0%)		 0
(0%)		 0
(0%)
Vitamin K (mcg)
(%DV)		 92.5
(77%)		 31.9
(27%)		 34.3
(29%)
Vitamin K1 (mcg) 0
--
--
Menaquinone-4 (K2) (mcg) --
--
--
  Other
Food # 1 2 3
Weight (g) 91 70 104
Water (g) 81.3
66.7
94
Ash (g) 0.79
0.56
0.46
Alcohol (g) 0
0
0
Caffeine (mg) 0
0
0
Theobromine (mg) 0
0
0
PRAL score -3.65
-3.55
-0.39
  Carbohydrates
Food # 1 2 3
Weight (g) 91 70 104
Soluble Fiber (g) --
--
--
Insoluble Fiber (g) --
--
--
Added Sugar (g)
(%DV)		 --
(--%)		 --
(--%)		 --
(--%)
Sucrose (g) 0.09
--
--
Glucose (Dextrose) (g) 0.45
--
--
Fructose (g) 0.62
--
--
Lactose (g) 0.19
--
--
Maltose (g) 0.19
--
--
Galactose (g) 0
--
--
Starch (g) 0
--
--
Carbohydrate, other (g) --
--
--
Total sugar alcohols (g) --
--
--
  Fats
Food # 1 2 3
Weight (g) 91 70 104
Monounsaturated Fats (g) 0.028
0.01
0.023
Polyunsaturated Fats (g) 0.102
0.067
0.06
Omega 3s (g)
(%AI)		 0.057
(4%)		 0.039
(2%)		 0.017
(1%)
Omega 6s (g)
(%AI)		 0.045
(0%)		 0.029
(0%)		 0.044
(0%)
Omega 3 to Omega 6 Ratio 1.29
1.31
0.38
Omega 6 to Omega 3 Ratio 0.78
0.76
2.63
Omega 3s  
alpha-Linolenic Acid (ALA) (g)
(%)		 --
(--%)		 --
(--%)		 --
(--%)
Eicosapentaenoic Acid (EPA) (g) 0
0
0
Docosapentaenoic Acid (DPA) (g) 0
0
0
Docosahexaenoic Acid (DHA) (g) 0
0
0
n-3-Eicosatrienoic Acid (20:3) (g) --
--
--
Omega 6s  
Linoleic Acid (n-6-c-c) (g) --
--
--
gamma-Linolenic Acid (GLA) (g) 0
--
--
c-c-n6-Eicosadienoic Acid (g) 0
--
--
DHG-linolenic acid (DGLA) (g) --
--
--
Arachidonic acid (AA) (g) --
--
--
Saturated Fats  
Butyric (4:0) (g) 0
0
0
Caproic (6:0) (g) 0
0
0
Caprylic Acid (8:0) (g) 0
0
0
Capric Acid (10:0) (g) 0
0
0
Lauric Acid (12:0) (g) 0
0.001
0
Tridecanoic Acid (13:0) (g) --
--
--
Myristic Acid (14:0) (g) 0.002
0.001
0
Pentadecanoic Acid (15:0) (g) 0
--
--
Palmitic Acid (16:0) (g) 0.076
0.017
0.033
Margaric Acid (17:0) (g) 0
--
--
Stearic Acid (18:0) (g) 0.016
0.001
0.008
Arachidic Acid (20:0) (g) 0.005
--
--
Behenic Acid (22:0) (g) 0.004
--
--
Lignoceric Acid (24:0) (g) --
--
--
Monounsaturated Fats  
Myristoleic Acid (14:1) (g) 0
--
--
Pentadecenoic Acid (15:1) (g) 0
--
--
Palmitoleic Acid (16:1) (g) 0
0
0
cis-Palmitoleic Acid (16:1 cis) (g) --
--
--
Heptadecenoic Acid (17:1) (g) 0.002
--
--
Oleic Acid (18:1) (g) 0.026
0.01
0.023
c-Oleic Acid (18:1 cis) (g) --
--
--
c-Vaccenic acid (g) --
--
--
Gadoleic Acid (20:1) (g) 0
0
0
Docosenoic Acid (22:1) (g) 0
0
0
c-Docosenoic Acid (22:1 c) (g) --
--
--
c-Tetracosenoic Acid (24:1 c) (g) --
--
--
Polyunsaturated Fats  
Octadecadienoic Acid (18:2) (g) 0.045
0.029
0.044
Conjugated Linoleic Acid (CLAs) (g) --
--
--
Octadecadienoic Acid (mixed) (g) --
--
--
Octadecatrienoic (undiff) (g) 0.057
0.039
0.017
Octadecatrienoic Acid (mixed) (g) --
--
--
Parinaric Acid (18:4) (g) 0
0
0
Eicosatrienoic Acid (20:3) (g) 0
--
--
Eicosatetraenoic Acid 20:4 (g) 0
0
0
Heneicosapentaenoic Acid 21:5 (g) --
--
--
22:4 (g) --
--
--
Trans Fats  
t-Polyenoic Fats (g) --
--
--
t-Monoenoic Fats (g) --
--
--
t-Palmitoleic Acid (16:1 t) (g) --
--
--
t-Oleic Acid (18:1 t) (g) --
--
--
t-Docosenoic Acid (22:1 t) (g) --
--
--
t-Octadecadienoic Acid (18:2 t) (g) --
--
--
t-t-Octadecadienoic Acid (g) --
--
--
Phytosterols (Plant Sterols)  
Phytosterols (g) --
--
0.016
Stigmasterol (g) --
--
--
Campesterol (g) --
--
--
Beta-sitosterol (g) --
--
--
Amino Acids
Food # 1 2 3
Weight (g) 91 70 104
Essential  
Histidine (mg)
(%RDI)		 54
(8%)		 18
(3%)		 73
(10%)
Isoleucine (mg)
(%RDI)		 72
(5%)		 59
(4%)		 137
(10%)
Leucine (mg)
(%RDI)		 117
(4%)		 62
(2%)		 182
(7%)
Lysine (mg)
(%RDI)		 123
(6%)		 62
(3%)		 173
(8%)
Methionine (mg)
(%RDI)		 35
(5%)		 6
(1%)		 35
(5%)
Phenylalanine (mg)
(%RDI)		 106
(12%)		 31
(4%)		 122
(14%)
Threonine (mg)
(%RDI)		 80
(8%)		 34
(3%)		 81
(8%)
Tryptophan (mg)
(%RDI)		 30
(11%)		 11
(4%)		 38
(14%)
Valine (mg)
(%RDI)		 114
(6%)		 46
(3%)		 135
(7%)
Conditional  
Arginine (mg) 174
59
205
Cystine (mg)
(%RDI)		 25
(9%)		 12
(4%)		 18
(6%)
Glycine (mg) 81
30
66
Proline (mg) 100
22
--
Tyrosine (mg)
(%RDI)		 46
(5%)		 20
(2%)		 54
(6%)
Non-Essential  
Alanine (mg) 95
60
103
Aspartic acid (mg) 296
76
498
Betaine (mg) 0.09
0.21
--
Glutamic acid (mg) 493
252
167
Hydroxyproline (mg) --
--
--
Serine (mg) 110
34
34
Data Source
Raw Broccoli
USDA Food Data Central Standard Release (Common)
Raw Bok Choy (Pak-Choi)
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.
Mung Bean Sprouts
USDA Food Data Central Standard Release (Common)Omega-6 data was extrapolated from undifferentiated-Octadecadienoic Acid (18:2) acid.