Comparing Nutrients in 1 kilogram Boiled Lambsquarters with Salt VS Boiled Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lambsquarters with Salt	33%	16%	51%
Boiled Broccoli	23%	9%	68%

Macro Nutrients

	Boiled Lambsquarters with Salt	Boiled Broccoli	Recommended Dietary Allowance
Energy	11% 320kcal	12% 350kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	4.23% 4.1g	97g per day for Men 19-50 years
Saturated Fat	1.63% 0.52g	2.47% 0.79g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	16% 2.74g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	38.5% 50g	55.2% 71.8g	130g per day for Men 19-50 years
Sugars	8.55% 6.2g	19% 14g	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	10.2% 7.4g	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	% 4.9g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	55.3% 21g	87% 33g	38g per day for Men 19-50 years
Protein	57% 32g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Boiled Lambsquarters with Salt	Boiled Broccoli	Recommended Dietary Allowance
Vitamin A	434% 3910μg	85.6% 770μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	52.5% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	200% 2.6mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	56.3% 9mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.4% 0.62mg	123% 6.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	154% 2mg	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	35% 140μg	270% 1080μg	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	411% 370mg	721% 649mg	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	97% 14.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4118% 4942μg	1176% 1411μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lambsquarters with Salt	Boiled Broccoli	Recommended Dietary Allowance
Calcium	258% 2580mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	67.8% 0.61mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1% 40μg	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	87.5% 7mg	83.8% 6.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	50% 210mg	420mg per day for Men 19-50 years
Manganese	228% 5.25mg	84.3% 1.94mg	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	64.3% 450mg	96% 670mg	700mg per day for Men 19-50 years
Potassium	84.7% 2880mg	86% 2930mg	3400mg per day for Men 19-50 years
Selenium	16.4% 9μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	177% 2650mg	27.3% 410mg	1500mg per day for Men 19-50 years
Zinc	27.3% 3mg	41% 4.5mg	11mg per day for Men 19-50 years
Water	24% 889g	24% 893g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lambsquarters with Salt VS Boiled Broccoli per 1 kg

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

Lets compare vitamin content per 1 kilogram of Boiled Lambsquarters with Salt vs Boiled Broccoli:

• 1 kilogram of Boiled Lambsquarters with Salt has 5.1 times more Vitamin A, 1.6 times more Vitamin B1, 2.1 times more Vitamin B2, 1.6 times more Vitamin B3 and 3.5 times more Vitamin K than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 9.9 times more Vitamin B5, 7.7 times more Vitamin B9 and 1.8 times more Vitamin C than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Broccoli provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt have insufficient amounts of Vitamin B5
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Boiled Lambsquarters with Salt vs Boiled Broccoli:

• 1 kilogram of Boiled Lambsquarters with Salt has 6.5 times more Calcium, 3.2 times more Copper, 2.7 times more Manganese and 6.5 times more Sodium than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 1.5 times more Phosphorus, 1.8 times more Selenium and 1.5 times more Zinc than Boiled and Drained Lambsquarters with Salt.
• Both Boiled Lambsquarters with Salt and Boiled Broccoli contain similar levels of Iron, Magnesium, Potassium and Water per one kilogram.
• 1 kilogram of Boiled Lambsquarters with Salt lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled Lambsquarters with Salt has 1.3 times more Protein than Boiled Broccoli.
• While 1 kg of Boiled and Drained Broccoli contains 3.7 times more Omega 3, 1.4 times more Carbohydrate and 1.6 times more Fiber than Boiled and Drained Lambsquarters with Salt.
• Both Boiled and Drained Lambsquarters with Salt as well as Boiled and Drained Broccoli provide inadequate amounts of Energy and Omega 6 in one kilogram.