Comparing Nutrients in 14 ounces Boiled Lupins with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	16% 460kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.37g	0.55% 0.17g	32g per day for Men 19-50 years
Omega 3	33.2% 0.53g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	14% 2.37g	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	28.4% 37g	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	29.2% 11g	31.3% 12g	38g per day for Men 19-50 years
Protein	110% 61.8g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	23% 206μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	17.5% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	29.3% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.3% 1.96mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.75% 0.036mg	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	58.5% 234μg	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	4.85% 4.37mg	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

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	20.2% 202mg	22.2% 222mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	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	59.5% 4.76mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	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	72.6% 508mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	28.6% 972mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	18.8% 10.3μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	63.5% 953mg	6.35% 95mg	1500mg per day for Men 19-50 years
Zinc	49.8% 5.48mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	7.62% 282g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Frozen Chopped Broccoli per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Lupins 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 Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Boiled Lupins with Salt have 2.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 14.4 times more Vitamin B6 and 51.3 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per 14 ounces.
• 14 ounces of Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins 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 Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 14 ounces of Boiled Lupins with Salt have 6.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 10 times more Sodium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 14 oz of Frozen Chopped Broccoli, Unprepared contain 1.3 times more Water than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Lupins with Salt have 4.5 times more Energy, 10.1 times more Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 1.9 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6