Comparing Nutrients in 1 pound Boiled Broccoli VS Lambsquarters

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lambsquarters	32%	14%	54%

Macro Nutrients

	Boiled Broccoli	Lambsquarters	Recommended Dietary Allowance
Energy	5.47% 159kcal	6.73% 195kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	3.74% 3.63g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	0.84% 0.27g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	8.35% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.6g	25.5% 33g	130g per day for Men 19-50 years
Sugars	8.7% 6.3g	NA	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	4.63% 3.36g	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	% 2.22g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	39.4% 15g	47.7% 18g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lambsquarters	Recommended Dietary Allowance
Vitamin A	39% 349μg	292% 2631μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	60.5% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	8.35% 0.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	96% 1.24mg	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	122% 490μg	34% 136μg	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	327% 294mg	403% 363mg	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	44% 6.58mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	533% 640μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lambsquarters	Recommended Dietary Allowance
Calcium	18% 181mg	140% 1402mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	148% 1.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.45% 18μg	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	38% 3.04mg	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	154% 3.55mg	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	43.4% 304mg	46.7% 327mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	60.3% 2050mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	13% 195mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	18% 2mg	11mg per day for Men 19-50 years
Water	11% 405g	10.3% 382g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Boiled Broccoli vs Lambsquarters:

• Boiled and Drained Broccoli has 6.7 times more Vitamin B5 and 3.6 times more Vitamin B9 than Raw Lambsquarters.
• While Raw Lambsquarters contain 7.5 times more Vitamin A, 2.5 times more Vitamin B1, 3.6 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lambsquarters have similar amounts of Vitamin C per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Lambsquarters have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Boiled Broccoli vs Lambsquarters:

• Boiled and Drained Broccoli has 1.8 times more Selenium than Raw Lambsquarters.
• While Raw Lambsquarters contain 7.7 times more Calcium, 4.8 times more Copper, 1.8 times more Iron, 1.6 times more Magnesium, 4 times more Manganese and 1.5 times more Potassium than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lambsquarters have similar amounts of Phosphorus, Sodium, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Boiled and Drained Broccoli has 3.3 times more Omega 3 than Raw Lambsquarters.
• While Raw Lambsquarters contain 6.1 times more Omega 6 and 1.8 times more Protein than Boiled and Drained Broccoli.
• Both Boiled and Drained Broccoli and Raw Lambsquarters have similar amounts of Energy, Carbohydrate and Fiber per 1 lb.
• Both Boiled and Drained Broccoli as well as Raw Lambsquarters have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.