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

Macros Ratio

	Protein	Fat	Carbs
Sprouted Lentils	28%	4%	68%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Sprouted Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	36.6% 1060kcal	9.66% 280kcal	2900kcal per day for Men 19-50 years
Fat	5.67% 5.5g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.8% 0.57g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	23.8% 0.38g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	10.6% 1.8g	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	170% 221g	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	NA	79% 30g	38g per day for Men 19-50 years
Protein	160% 89.6g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Sprouted 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	190% 2.28mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.28mg	62.3% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.5% 11.3mg	28.6% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	116% 5.8mg	55% 2.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	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	250% 1000μg	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	183% 165mg	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

	Sprouted Lentils	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	25% 250mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	391% 3.52mg	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	401% 32mg	76.3% 6.1mg	8mg per day for Men 19-50 years
Magnesium	88% 370mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	220% 5.06mg	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	247% 1730mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	95% 3220mg	41.8% 1420mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	137% 15mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	18% 673g	24.5% 907g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of Sprouted 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 Sprouted Lentils vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sprouted Lentils has 4.1 times more Vitamin B1, 1.6 times more Vitamin B2, 2.5 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6 and 1.8 times more Vitamin B9 than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A and 2.4 times more Vitamin C than Raw Sprouted Lentils.
• 1 kilogram of Sprouted Lentils have insufficient amounts of Vitamin A
• Both Raw Sprouted 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 Sprouted Lentils vs Cooked Chopped Frozen Broccoli:

• 1 kilogram of Sprouted Lentils has 10.4 times more Copper, 5.3 times more Iron, 2.8 times more Magnesium, 2.3 times more Manganese, 3.5 times more Phosphorus, 2.3 times more Potassium and 5.4 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 kg of Boiled Chopped Frozen Broccoli contains 1.3 times more Calcium and 1.3 times more Water than Raw Sprouted Lentils.
• Both Raw Sprouted 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 Sprouted Lentils has 3.8 times more Energy, 4.1 times more Carbohydrate and 2.9 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Sprouted Lentils and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one kilogram.
• 1 kilogram of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Raw Sprouted Lentils as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one kilogram.