Comparing Nutrients in 1 kilogram Red Lentils VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Red Lentils	26%	5%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Red Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	123% 3580kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	156% 2.5g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	52% 8.86g	0.76% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	485% 631g	41% 53.5g	130g per day for Men 19-50 years
Sugars	NA	20.3% 14.7g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	284% 108g	79% 30g	38g per day for Men 19-50 years
Protein	427% 239g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Red Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	56.7% 510μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	425% 5.1mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.5% 1.06mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69.6% 3.48mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	310% 4.03mg	100% 1.3mg	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	510% 2040μg	140% 560μg	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	19% 17mg	446% 401mg	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	88% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	734% 881μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Red Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	48% 480mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	1448% 13mg	37.8% 0.34mg	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	924% 74mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	140% 590mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	746% 17mg	97% 2.23mg	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	420% 2940mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	196% 6680mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4.67% 70mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	327% 36mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.1% 78.2g	24.5% 907g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Red Lentils has 9.3 times more Vitamin B1, 1.3 times more Vitamin B2, 3.3 times more Vitamin B3, 1.3 times more Vitamin B5, 3.1 times more Vitamin B6 and 3.6 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 17 times more Vitamin A and 23.6 times more Vitamin C than Raw Pink Or Red Lentils.
• 1 kilogram of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pink Or Red Lentils as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

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

• 1 kilogram of Red Lentils has 1.5 times more Calcium, 38.3 times more Copper, 12.1 times more Iron, 4.5 times more Magnesium, 7.7 times more Manganese, 6 times more Phosphorus, 4.7 times more Potassium and 12.9 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 11.6 times more Water than Raw Pink Or Red Lentils.
• Both Raw Pink Or Red Lentils as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Red Lentils has 12.8 times more Energy, 18.1 times more Fat, 6 times more Omega 3, 68.2 times more Omega 6, 11.8 times more Carbohydrate, 3.6 times more Fiber and 7.7 times more Protein than Cooked Chopped Frozen Broccoli.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy and Omega 6