Comparing Nutrients in 1 kilogram Frozen Chopped Broccoli VS Stir-Fried Lentils Sprouts

Macros Ratio

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

Macro Nutrients

	Frozen Chopped Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	8.97% 260kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	4.64% 4.5g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	1.66% 0.53g	32g per day for Men 19-50 years
Omega 3	65.6% 1.05g	22% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.82% 0.31g	9.76% 1.66g	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	163% 213g	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Frozen Chopped Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	57.8% 520μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	183% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	74% 0.96mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.4% 4.7mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	114% 5.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	126% 1.64mg	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	168% 670μg	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	140% 126mg	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	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	56% 560mg	14% 140mg	1000mg per day for Men 19-50 years
Copper	42.2% 0.38mg	374% 3.37mg	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	388% 31mg	8mg per day for Men 19-50 years
Magnesium	43% 180mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	218% 5mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	62.4% 2120mg	83.5% 2840mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	43.6% 4.8mg	145% 16mg	11mg per day for Men 19-50 years
Water	24.7% 915g	18.6% 687g	3700g per day for Men 19-50 years

Nutrient Comparison: Frozen Chopped Broccoli VS Stir-Fried Lentils Sprouts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Frozen Chopped Broccoli vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Frozen Chopped Broccoli has 26 times more Vitamin A and 4.5 times more Vitamin C than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 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, Unprepared.
• Both Frozen Chopped Broccoli and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B2 and Vitamin B9 per one kilogram.
• 1 kilogram of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Frozen Chopped Broccoli, Unprepared as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Frozen Chopped Broccoli vs Stir-Fried Lentils Sprouts:

• 1 kilogram of Frozen Chopped Broccoli has 4 times more Calcium, 4.7 times more Selenium and 1.3 times more Water than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 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 and 3.3 times more Zinc than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Frozen Chopped Broccoli has 3 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 1 kg of Stir-Fried Sprouted Lentils contains 3.9 times more Energy, 4.4 times more Carbohydrate and 3.1 times more Protein than Frozen Chopped Broccoli, Unprepared.
• 1 kilogram of Frozen Chopped Broccoli provide inadequate amounts of Energy
• Both Frozen Chopped Broccoli, Unprepared as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in one kilogram.