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Comparing Nutrients in 14 ounces Red LentilsVS Frozen Chopped Broccoli

Macros Ratio

Protein Fat Carbs

Red Lentils
26%
5%
69%
Frozen Chopped Broccoli
34%
8%
58%
14 oz ▼

Macro Nutrients

49%1421kcal
Energy
3.56%103kcal
1421 kcalvs103 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

Find Legumes rich in Energy
8.88%8.6g
Fat
1.2%1.15g
8.6 gvs1.15 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

Find Legumes rich in Fat
4.7%1.5g
Saturated Fat
0.55%0.17g
1.5 gvs0.17 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

Find Legumes rich in Saturated Fat
62%0.99g
Omega 3
26%0.42g
0.99 gvs0.42 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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20.7%3.5g
Omega 6
0.72%0.12g
3.5 gvs0.12 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Legumes rich in Omega 6
0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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193%250g
Carbohydrate
14.6%19g
250 gvs19 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Legumes rich in Carbohydrate
NA
Sugars
7.4%5.36g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs5.36 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Sugars
NA
Fructose
4.54%3.3g
≤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 gvs3.3 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

Find Legumes rich in Fructose
NA
Glucose
%2.98g
NA gvs2.98 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Glucose
NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Legumes rich in Sucrose
113%43g
Fiber
31.3%12g
43 gvs12 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Legumes rich in Fiber
169%95g
Protein
20%11g
95 gvs11 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Legumes rich in Protein Buy premium vegan protein powder

Vitamins

1.32%12μg
Vitamin A
23%206μg
RAE, retinol activity equivalents
12 μgvs206 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Legumes rich in Vitamin A Buy Preformed Vegan Vitamin A
169%2.02mg
Vitamin B1
17.5%0.21mg
Thiamine
2.02 mgvs0.21 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B1 Buy Vegan Vitamin B1
32.4%0.42mg
Vitamin B2
29.3%0.38mg
Riboflavin
0.42 mgvs0.38 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B2 Buy Vegan Vitamin B2
37%5.93mg
Vitamin B3
11.7%1.87mg
Niacin, nicotinic acid, niacinamide
5.93 mgvs1.87 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
27.6%1.4mg
Vitamin B5
22%1.1mg
Pantothenic acid
1.4 mgvs1.1 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5
123%1.6mg
Vitamin B6
39.7%0.52mg
Pyridoxine
1.6 mgvs0.52 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Legumes rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B7
202%810μg
Vitamin B9
66.5%266μg
Folates and Folic Acid
810 μgvs266 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B9
0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Legumes rich in Vitamin B12 Buy Vegan Vitamin B12
7.5%6.75mg
Vitamin C
249%224mg
Ascorbic acid
6.75 mgvs224 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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NA
Vitamin E
32.3%4.84mg
Tocopherols and Tocotrienols
NA mgvs4.84 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

Find Legumes rich in Vitamin E
NA
Vitamin K
268%322μg
Phytomenadione or phylloquinone
NA μgvs322 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

19%191mg
Calcium
22.2%222mg
191 mgvs222 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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575%5.17mg
Copper
16.8%0.15mg
5.17 mgvs0.15 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Legumes rich in Copper
NA
Fluoride
NA
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 .

Find Legumes rich in Fluoride
367%29.3mg
Iron
40%3.2mg
29.3 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.8%234mg
Magnesium
17%71.4mg
234 mgvs71.4 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

Find Legumes rich in Magnesium
296%6.8mg
Manganese
50.7%1.17mg
6.8 mgvs1.17 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Legumes rich in Manganese
NA
Molybdenum
NA
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 .

Find Legumes rich in Molybdenum
167%1167mg
Phosphorus
28.3%198mg
1167 mgvs198 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

Find Legumes rich in Phosphorus
78%2651mg
Potassium
24.7%841mg
2651 mgvs841 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

Find Legumes rich in Potassium
0%0μg
Selenium
20.2%11μg
0 μgvs11 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Legumes rich in Selenium
1.85%27.8mg
Sodium
6.35%95mg
27.8 mgvs95 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

Find Legumes rich in Sodium
130%14.3mg
Zinc
17.3%1.9mg
14.3 mgvs1.9 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

Find Legumes rich in Zinc
0.84%31g
Water
9.8%363g
31 gvs363 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 14 ounces of Red Lentils vs Frozen Chopped Broccoli:
Comparing minerals per 14 ounces for Red Lentils vs Frozen Chopped Broccoli:
Comparison of macro-nutrients per 14 ounces:



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