Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Frozen Chopped Broccoli	34%	8%	58%
Red Lentils	26%	5%	69%

Macro Nutrients

	Frozen Chopped Broccoli	Red Lentils	Recommended Dietary Allowance
Energy	8.97% 260kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	156% 2.5g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	52% 8.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.8% 47.8g	485% 631g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	NA	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	11.4% 8.3g	NA	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	% 7.5g	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	79% 30g	284% 108g	38g per day for Men 19-50 years
Protein	50% 28g	427% 239g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Red Lentils	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	425% 5.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	81.5% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	69.6% 3.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	310% 4.03mg	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	168% 670μg	510% 2040μg	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	627% 564mg	19% 17mg	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	81.3% 12mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	676% 811μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Chopped Broccoli	Red Lentils	Recommended Dietary Allowance
Calcium	56% 560mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	1448% 13mg	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	101% 8.1mg	924% 74mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	746% 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	71.4% 500mg	420% 2940mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	196% 6680mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	327% 36mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.1% 78.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Red Lentils per 1 kg

Compare the macro and micronutrient content in 1 kg of Frozen Chopped Broccoli versus 1 kg of Red Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Red Lentils:

• 1 kilogram of Frozen Chopped Broccoli has 17.3 times more Vitamin A and 33.2 times more Vitamin C than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 9.6 times more Vitamin B1, 3.2 times more Vitamin B3, 3.1 times more Vitamin B6 and 3 times more Vitamin B9 than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Lentils provide similar amounts of Vitamin B2 and Vitamin B5 per one kilogram.
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Frozen Chopped Broccoli, Unprepared as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Red Lentils:

• 1 kilogram of Frozen Chopped Broccoli has more Selenium and 11.7 times more Water than Red Lentils.
• While 1 kg of Raw Pink Or Red Lentils contains 34.3 times more Copper, 9.1 times more Iron, 3.3 times more Magnesium, 5.8 times more Manganese, 5.9 times more Phosphorus, 3.2 times more Potassium and 7.5 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• Both Frozen Chopped Broccoli and Red Lentils contain similar levels of Calcium per one kilogram.
• 1 kilogram of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Pink Or Red Lentils contains 13.8 times more Energy, 7.5 times more Fat, 2.4 times more Omega 3, 28.6 times more Omega 6, 13.2 times more Carbohydrate, 3.6 times more Fiber and 8.5 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6