Comparing Nutrients in 1 kilogram Boiled Spears Frozen Broccoli VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Spears Frozen Broccoli	36%	3%	61%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Spears Frozen Broccoli	Lentils	Recommended Dietary Allowance
Energy	9.66% 280kcal	121% 3520kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	26.3% 0.42g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	0.76% 0.13g	24.4% 4.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.2% 53.6g	487% 634g	130g per day for Men 19-50 years
Sugars	20.3% 14.7g	28% 20.3g	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	3.72% 2.7g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 14.7g	g per day for Men 19-50 years
Fiber	79% 30g	282% 107g	38g per day for Men 19-50 years
Protein	55.4% 31g	440% 246g	56g per day for Men 19-50 years

Vitamins

	Boiled Spears Frozen Broccoli	Lentils	Recommended Dietary Allowance
Vitamin A	56.7% 510μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46% 0.55mg	728% 8.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	62.3% 0.81mg	162% 2.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	163% 26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	55% 2.74mg	428% 21.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	100% 1.3mg	415% 5.4mg	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	75% 300μg	1198% 4790μg	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	446% 401mg	50% 45mg	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	88% 13mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	734% 881μg	41.7% 50μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Spears Frozen Broccoli	Lentils	Recommended Dietary Allowance
Calcium	51% 510mg	35% 350mg	1000mg per day for Men 19-50 years
Copper	47.8% 0.43mg	838% 7.54mg	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	76.3% 6.1mg	814% 65mg	8mg per day for Men 19-50 years
Magnesium	47.6% 200mg	112% 470mg	420mg per day for Men 19-50 years
Manganese	141% 3.25mg	606% 14mg	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	78.6% 550mg	401% 2810mg	700mg per day for Men 19-50 years
Potassium	53% 1800mg	199% 6770mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.8% 1μg	55μg per day for Men 19-50 years
Sodium	16% 240mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	297% 32.7mg	11mg per day for Men 19-50 years
Water	24.5% 907g	2.23% 82.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Spears Frozen Broccoli VS Lentils per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Spears Frozen Broccoli vs Lentils:

• 1 kilogram of Boiled Spears Frozen Broccoli has 25.5 times more Vitamin A, 8.9 times more Vitamin C, 2.7 times more Vitamin E and 17.6 times more Vitamin K than Lentils.
• While 1 kg of Raw Lentils contains 15.9 times more Vitamin B1, 2.6 times more Vitamin B2, 5.7 times more Vitamin B3, 7.8 times more Vitamin B5, 4.2 times more Vitamin B6 and 16 times more Vitamin B9 than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Lentils have insufficient amounts of Vitamin A
• Both Boiled and Drained Spears Frozen Broccoli as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Spears Frozen Broccoli vs Lentils:

• 1 kilogram of Boiled Spears Frozen Broccoli has 1.5 times more Calcium, 19 times more Selenium and 11 times more Water than Lentils.
• While 1 kg of Raw Lentils contains 17.5 times more Copper, 10.7 times more Iron, 2.4 times more Magnesium, 4.3 times more Manganese, 5.1 times more Phosphorus, 3.8 times more Potassium and 10.9 times more Zinc than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Lentils contains 12.6 times more Energy, 2.7 times more Omega 3, 31.8 times more Omega 6, 11.8 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 7.9 times more Protein than Boiled and Drained Spears Frozen Broccoli.
• 1 kilogram of Boiled Spears Frozen Broccoli provide inadequate amounts of Energy and Omega 6