Comparing Nutrients in 1 pound Cooked Chopped Frozen Broccoli VS Boiled Lentils

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Energy	4.38% 127kcal	18% 526kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	1.78% 1.72g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.082g	0.75% 0.24g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	10.5% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.059g	3.66% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.7% 24.3g	70.2% 91g	130g per day for Men 19-50 years
Sugars	9.2% 6.67g	11.3% 8.16g	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	36% 13.6g	94% 36g	38g per day for Men 19-50 years
Protein	25% 14g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	25.7% 231μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.8% 0.25mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	25.5% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.08mg	30% 4.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.24mg	58% 2.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	62% 0.81mg	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	63.5% 254μg	205% 821μg	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	202% 182mg	7.56% 6.8mg	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	40% 6mg	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	333% 400μg	6.43% 7.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Boiled Lentils	Recommended Dietary Allowance
Calcium	15% 150mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	127% 1.14mg	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	34.6% 2.77mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	44% 1mg	97% 2.24mg	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	31.8% 222mg	117% 816mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	49.2% 1674mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	52.4% 5.76mg	11mg per day for Men 19-50 years
Water	11% 411g	8.54% 316g	3700g per day for Men 19-50 years

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

• Boiled Chopped Frozen Broccoli has more Vitamin A, 26.7 times more Vitamin C, 12 times more Vitamin E and 51.8 times more Vitamin K than Boiled Lentils.
• While Boiled Lentils contain 3.1 times more Vitamin B1, 2.3 times more Vitamin B3, 2.3 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled Lentils have similar amounts of Vitamin B2 per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Boiled Chopped Frozen Broccoli has 1.7 times more Calcium and 1.3 times more Water than Boiled Lentils.
• While Boiled Lentils contain 7.4 times more Copper, 5.5 times more Iron, 2.8 times more Magnesium, 2.2 times more Manganese, 3.7 times more Phosphorus, 2.6 times more Potassium, 4 times more Selenium and 4.5 times more Zinc than Boiled Chopped Frozen Broccoli.

Comparison of macro-nutrients per 1 pound:

• Boiled Lentils contain 4.1 times more Energy, 3.8 times more Carbohydrate, 2.6 times more Fiber and 2.9 times more Protein than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Boiled Lentils have similar amounts of Omega 3 and Sugars per 1 lb.
• Both Boiled Chopped Frozen Broccoli as well as Boiled Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.