Comparing Nutrients in 1 kilogram Lentils VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	121% 3520kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.54g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	70% 1.12g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	24.4% 4.14g	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	487% 634g	41% 53.5g	130g per day for Men 19-50 years
Sugars	28% 20.3g	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	3.72% 2.7g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 14.7g	NA	g per day for Men 19-50 years
Fiber	282% 107g	79% 30g	38g per day for Men 19-50 years
Protein	440% 246g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

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

Minerals

	Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	35% 350mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	838% 7.54mg	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	814% 65mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	112% 470mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	606% 14mg	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	401% 2810mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	199% 6770mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	1.8% 1μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	297% 32.7mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	2.23% 82.6g	24.5% 907g	3700g per day for Men 19-50 years

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

• Raw Lentils have 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 8.6 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 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 Raw Lentils.
• Both Raw Lentils as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Lentils have 22.2 times more Copper, 10.7 times more Iron, 3.6 times more Magnesium, 6.2 times more Manganese, 5.7 times more Phosphorus, 4.8 times more Potassium and 11.7 times more Zinc than Boiled Chopped Frozen Broccoli.
• While Boiled Chopped Frozen Broccoli contains 7 times more Selenium and 11 times more Water than Raw Lentils.
• Both Raw Lentils and Boiled Chopped Frozen Broccoli have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Lentils have 12.6 times more Energy, 8.8 times more Fat, 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 Chopped Frozen Broccoli.
• Both Raw Lentils as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.