Comparing Nutrients in 1 pound Broccoli Raab VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Broccoli Raab	45%	15%	40%
Lentils	27%	3%	70%

Macro Nutrients

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Energy	3.44% 100kcal	55% 1597kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	4.96% 4.8g	97g per day for Men 19-50 years
Saturated Fat	1.18% 0.38g	2.2% 0.7g	32g per day for Men 19-50 years
Omega 3	53.6% 0.86g	31.8% 0.51g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	11% 1.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.94% 13g	221% 287g	130g per day for Men 19-50 years
Sugars	2.38% 1.72g	12.7% 9.2g	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	1.06% 0.77g	1.7% 1.22g	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	% 0.45g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.5g	% 6.67g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	128% 48.5g	38g per day for Men 19-50 years
Protein	25.7% 14.4g	199% 112g	56g per day for Men 19-50 years

Vitamins

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Vitamin A	66% 594μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.2% 0.73mg	330% 3.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	73.6% 0.96mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.54mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.2% 1.46mg	194% 9.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	188% 2.45mg	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	94% 376μg	543% 2173μg	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	102% 92mg	22.7% 20.4mg	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	49% 7.35mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	847% 1016μg	19% 22.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Broccoli Raab	Lentils	Recommended Dietary Allowance
Calcium	49% 490mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	21% 0.19mg	380% 3.42mg	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	121% 9.7mg	369% 29.5mg	8mg per day for Men 19-50 years
Magnesium	23.8% 100mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	78% 1.8mg	275% 6.3mg	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	47.3% 331mg	182% 1275mg	700mg per day for Men 19-50 years
Potassium	26% 889mg	90% 3071mg	3400mg per day for Men 19-50 years
Selenium	8.25% 4.54μg	0.82% 0.45μg	55μg per day for Men 19-50 years
Sodium	9.98% 150mg	1.8% 27.2mg	1500mg per day for Men 19-50 years
Zinc	31.8% 3.5mg	135% 15mg	11mg per day for Men 19-50 years
Water	11.3% 420g	1% 37.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Broccoli Raab VS Lentils per 1 lb

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

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

• 1 pound of Broccoli Raab has 65.5 times more Vitamin A, 4.5 times more Vitamin C, 3.3 times more Vitamin E and 44.8 times more Vitamin K than Lentils.
• While 1 lb of Raw Lentils contains 5.4 times more Vitamin B1, 1.6 times more Vitamin B2, 2.1 times more Vitamin B3, 6.6 times more Vitamin B5, 3.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Broccoli Raab.
• 1 pound of Lentils have insufficient amounts of Vitamin A
• Both Raw Broccoli Raab as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Broccoli Raab vs Lentils:

• 1 pound of Broccoli Raab has 3.1 times more Calcium, 5.5 times more Sodium and 11.2 times more Water than Lentils.
• While 1 lb of Raw Lentils contains 18 times more Copper, 3 times more Iron, 2.1 times more Magnesium, 3.5 times more Manganese, 3.8 times more Phosphorus, 3.5 times more Potassium and 4.2 times more Zinc than Raw Broccoli Raab.
• Both Raw Broccoli Raab as well as Raw Lentils lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Broccoli Raab has 1.7 times more Omega 3 than Lentils.
• While 1 lb of Raw Lentils contains 16 times more Energy, 14.3 times more Omega 6, 22.2 times more Carbohydrate, 5.3 times more Sugars, 4 times more Fiber and 7.8 times more Protein than Raw Broccoli Raab.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6