Comparing Nutrients in 14 ounces Boiled Broccoli VS Stir-Fried Lentils Sprouts

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	4.8% 139kcal	14% 401kcal	2900kcal per day for Men 19-50 years
Fat	1.68% 1.63g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	29.5% 0.47g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	3.88% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.5g	65% 84.3g	130g per day for Men 19-50 years
Sugars	7.6% 5.5g	NA	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	4.05% 2.94g	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	% 1.94g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	34.5% 13g	NA	38g per day for Men 19-50 years
Protein	17% 9.45g	62.4% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	34% 306μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	21% 0.25mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.6% 0.49mg	27.5% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	29.8% 4.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49% 2.44mg	45.3% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61% 0.79mg	50% 0.65mg	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	107% 429μg	66.5% 266μg	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	286% 258mg	55.6% 50mg	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	38.4% 5.75mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	467% 560μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	16% 159mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	149% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.4% 16μg	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	33.2% 2.66mg	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	86.6% 2mg	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	38% 266mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	34.2% 1163mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	16.2% 1.8mg	57.7% 6.35mg	11mg per day for Men 19-50 years
Water	9.57% 354g	7.37% 273g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Stir-Fried Lentils Sprouts per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Broccoli versus 14 oz of Stir-Fried Lentils Sprouts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Broccoli vs Stir-Fried Lentils Sprouts:

• 14 ounces of Boiled Broccoli have 38.5 times more Vitamin A, 1.4 times more Vitamin B2, 1.2 times more Vitamin B6, 1.6 times more Vitamin B9 and 5.2 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 3.5 times more Vitamin B1 and 2.2 times more Vitamin B3 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Broccoli vs Stir-Fried Lentils Sprouts:

• 14 ounces of Boiled Broccoli have 2.9 times more Calcium, 2.7 times more Selenium, 4.1 times more Sodium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 5.5 times more Copper, 4.6 times more Iron, 1.7 times more Magnesium, 2.6 times more Manganese, 2.3 times more Phosphorus and 3.6 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Lentils Sprouts contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Broccoli have 3.4 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 14 oz of Stir-Fried Sprouted Lentils contain 2.9 times more Energy, 3 times more Carbohydrate and 3.7 times more Protein than Boiled and Drained Broccoli.
• 14 ounces of Boiled Broccoli provide inadequate amounts of Energy
• Both Boiled and Drained Broccoli as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 14 ounces.