Comparing Nutrients in 14 ounces Broccoli VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli	27%	8%	65%
Lentils	27%	3%	70%

Macro Nutrients

	Broccoli	Lentils	Recommended Dietary Allowance
Energy	4.65% 135kcal	48% 1397kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	4.34% 4.2g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.45g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	27.8% 0.44g	1.6g per day for Men 19-50 years
Omega 6	1.14% 0.19g	9.67% 1.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.3% 26.4g	193% 251g	130g per day for Men 19-50 years
Sugars	9.3% 6.75g	11% 8.06g	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	3.72% 2.7g	1.48% 1.07g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.4g	% 5.83g	g per day for Men 19-50 years
Fiber	27% 10.3g	112% 42.5g	38g per day for Men 19-50 years
Protein	20% 11g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Broccoli	Lentils	Recommended Dietary Allowance
Vitamin A	13.7% 123μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	23.5% 0.28mg	289% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.7% 0.46mg	64.4% 0.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	64.6% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.5% 2.27mg	170% 8.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53.4% 0.69mg	165% 2.14mg	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	62.5% 250μg	475% 1901μg	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	393% 354mg	20% 18mg	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	20.6% 3.1mg	13% 1.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	336% 403μg	16.5% 20μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli	Lentils	Recommended Dietary Allowance
Calcium	18.7% 187mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	333% 3mg	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	36.2% 2.9mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	20% 83.3mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	36.2% 0.83mg	240% 5.53mg	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	37.4% 262mg	159% 1115mg	700mg per day for Men 19-50 years
Potassium	37% 1254mg	79% 2687mg	3400mg per day for Men 19-50 years
Selenium	18% 9.92μg	0.72% 0.4μg	55μg per day for Men 19-50 years
Sodium	8.73% 131mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.58% 354g	0.89% 32.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Broccoli vs Lentils:

• Raw Broccoli has 15.5 times more Vitamin A, 19.8 times more Vitamin C, 1.6 times more Vitamin E and 20.3 times more Vitamin K than Raw Lentils.
• While Raw Lentils contain 12.3 times more Vitamin B1, 1.8 times more Vitamin B2, 4.1 times more Vitamin B3, 3.7 times more Vitamin B5, 3.1 times more Vitamin B6 and 7.6 times more Vitamin B9 than Raw Broccoli.
• Both Raw Broccoli as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Broccoli vs Lentils:

• Raw Broccoli has 1.3 times more Calcium, 25 times more Selenium, 5.5 times more Sodium and 10.8 times more Water than Raw Lentils.
• While Raw Lentils contain 15.4 times more Copper, 8.9 times more Iron, 2.2 times more Magnesium, 6.6 times more Manganese, 4.3 times more Phosphorus, 2.1 times more Potassium and 8 times more Zinc than Raw Broccoli.

Comparison of macro-nutrients per 14 ounces:

• Raw Lentils contain 10.4 times more Energy, 2.9 times more Fat, 1.8 times more Omega 3, 8.4 times more Omega 6, 9.5 times more Carbohydrate, 4.1 times more Fiber and 8.7 times more Protein than Raw Broccoli.
• Both Raw Broccoli and Raw Lentils have similar amounts of Sugars per 14 oz.
• Both Raw Broccoli as well as Raw Lentils have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.