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

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	14% 401kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	0.72% 0.12g	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	14.6% 19g	130g per day for Men 19-50 years
Sugars	NA	7.4% 5.36g	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	4.54% 3.3g	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	% 2.98g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	31.3% 12g	38g per day for Men 19-50 years
Protein	62.4% 35g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.8% 0.87mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.8% 4.76mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	45.3% 2.27mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	39.7% 0.52mg	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	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	55.6% 50mg	249% 224mg	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	32.3% 4.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	268% 322μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	16.8% 0.15mg	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	154% 12.3mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	86.6% 2mg	50.7% 1.17mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	33% 1127mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	65% 976mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	57.7% 6.35mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.37% 273g	9.8% 363g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Stir-Fried Lentils Sprouts with Salt versus 14 oz of Frozen Chopped 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 Frozen Chopped Broccoli:

• 14 ounces of Stir-Fried Lentils Sprouts with Salt have 4.2 times more Vitamin B1, 2.6 times more Vitamin B3, 2 times more Vitamin B5 and 1.3 times more Vitamin B6 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 26 times more Vitamin A and 4.5 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 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 Frozen Chopped Broccoli, Unprepared 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 Frozen Chopped Broccoli:

• 14 ounces of Stir-Fried Lentils Sprouts with Salt have 8.9 times more Copper, 3.8 times more Iron, 1.9 times more Magnesium, 1.7 times more Manganese, 3.1 times more Phosphorus, 1.3 times more Potassium, 10.3 times more Sodium and 3.3 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 4 times more Calcium, 4.7 times more Selenium and 1.3 times more Water than Stir-Fried Sprouted Lentils with Salt.
• 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 3.9 times more Energy, 4.4 times more Carbohydrate and 3.1 times more Protein than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 3 times more Omega 3 than Stir-Fried Sprouted Lentils with Salt.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Stir-Fried Sprouted Lentils with Salt as well as Frozen Chopped Broccoli, Unprepared provide inadequate amounts of Omega 6 in 14 ounces.