Comparing Nutrients in 1 pound Boiled Broccoli VS Red Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Red Lentils	26%	5%	69%

Macro Nutrients

	Boiled Broccoli	Red Lentils	Recommended Dietary Allowance
Energy	5.47% 159kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.86g	10% 9.84g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	33.7% 0.54g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	1.36% 0.23g	23.6% 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	220% 286g	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	129% 49g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	194% 108g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Red Lentils	Recommended Dietary Allowance
Vitamin A	39% 349μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.7% 2.5mg	42.4% 6.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56% 2.8mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.8% 0.91mg	141% 1.83mg	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	231% 925μg	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	8.57% 7.7mg	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	Red Lentils	Recommended Dietary Allowance
Calcium	18% 181mg	21.8% 218mg	1000mg per day for Men 19-50 years
Copper	30.7% 0.28mg	657% 5.9mg	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	419% 33.5mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	63.7% 268mg	420mg per day for Men 19-50 years
Manganese	38.3% 0.88mg	338% 7.8mg	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	191% 1334mg	700mg per day for Men 19-50 years
Potassium	39% 1329mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	13% 7.26μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	12.4% 186mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	18.6% 2.04mg	148% 16.3mg	11mg per day for Men 19-50 years
Water	11% 405g	0.96% 35.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Red Lentils per 1 lb

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

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

• 1 pound of Boiled Broccoli has 25.7 times more Vitamin A, 1.8 times more Vitamin B5 and 38.2 times more Vitamin C than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 8.1 times more Vitamin B1, 2.7 times more Vitamin B3, 2 times more Vitamin B6 and 1.9 times more Vitamin B9 than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Red Lentils provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Red Lentils have insufficient amounts of Vitamin A and Vitamin C
• Both Boiled and Drained Broccoli as well as Raw Pink Or Red Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Broccoli vs Red Lentils:

• 1 pound of Boiled Broccoli has more Selenium, 5.9 times more Sodium and 11.4 times more Water than Red Lentils.
• While 1 lb of Raw Pink Or Red Lentils contains 21.4 times more Copper, 11 times more Iron, 2.8 times more Magnesium, 8.8 times more Manganese, 4.4 times more Phosphorus, 2.3 times more Potassium and 8 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Red Lentils contain similar levels of Calcium per one pound.
• 1 pound of Red Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Raw Pink Or Red Lentils contains 10.2 times more Energy, 5.3 times more Fat, 2.1 times more Omega 3, 17.4 times more Omega 6, 8.8 times more Carbohydrate, 3.3 times more Fiber and 10 times more Protein than Boiled and Drained Broccoli.
• 1 pound of Boiled Broccoli provide inadequate amounts of Energy and Omega 6