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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Stir-Fried Lentils Sprouts with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	154% 12.3mg	33.2% 2.66mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	33.5% 0.77mg	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	86.7% 607mg	38% 266mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	34.2% 1163mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	16.2% 1.8mg	11mg per day for Men 19-50 years
Water	7.37% 273g	9.57% 354g	3700g per day for Men 19-50 years

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

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

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

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

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

• 14 ounces of Stir-Fried Lentils Sprouts with Salt have 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, 6 times more Sodium and 3.6 times more Zinc than Boiled Broccoli.
• While 14 oz of Boiled and Drained Broccoli contain 2.9 times more Calcium, 2.7 times more Selenium and 1.3 times more Water than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Boiled Broccoli contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

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