Comparing Nutrients in 1 pound Lentils VS Frozen Broccoli Spears

Macros Ratio

	Protein	Fat	Carbs
Lentils	27%	3%	70%
Frozen Broccoli Spears	33%	8%	59%

Macro Nutrients

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Energy	55% 1597kcal	4.54% 132kcal	2900kcal per day for Men 19-50 years
Fat	4.96% 4.8g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	31.8% 0.51g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	11% 1.88g	0.99% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	9.2% 6.67g	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	1.7% 1.22g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.67g	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	36% 13.6g	38g per day for Men 19-50 years
Protein	199% 112g	24.8% 14g	56g per day for Men 19-50 years

Vitamins

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	28.7% 259μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	330% 3.96mg	27.2% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73.6% 0.96mg	39.8% 0.52mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74% 12mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	194% 9.7mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	188% 2.45mg	61% 0.79mg	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	543% 2173μg	107% 426μg	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	22.7% 20.4mg	344% 310mg	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	15% 2.22mg	41% 6.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	19% 22.7μg	383% 460μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Lentils	Frozen Broccoli Spears	Recommended Dietary Allowance
Calcium	16% 159mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	380% 3.42mg	18% 0.16mg	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	369% 29.5mg	41% 3.27mg	8mg per day for Men 19-50 years
Magnesium	50.8% 213mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	275% 6.3mg	50.5% 1.16mg	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	182% 1275mg	38.2% 268mg	700mg per day for Men 19-50 years
Potassium	90% 3071mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	0.82% 0.45μg	15.7% 8.6μg	55μg per day for Men 19-50 years
Sodium	1.8% 27.2mg	5.14% 77mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	1% 37.5g	11% 411g	3700g per day for Men 19-50 years

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

• Raw Lentils have 12.1 times more Vitamin B1, 1.9 times more Vitamin B2, 5.6 times more Vitamin B3, 8.8 times more Vitamin B5, 3.1 times more Vitamin B6 and 5.1 times more Vitamin B9 than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 28.5 times more Vitamin A, 15.2 times more Vitamin C, 2.8 times more Vitamin E and 20.3 times more Vitamin K than Raw Lentils.
• Both Raw Lentils as well as Frozen Broccoli Spears have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Lentils vs Frozen Broccoli Spears:

• Raw Lentils have 20.9 times more Copper, 9 times more Iron, 2.9 times more Magnesium, 5.4 times more Manganese, 4.8 times more Phosphorus, 2.7 times more Potassium and 9.6 times more Zinc than Frozen Broccoli Spears.
• While Frozen Broccoli Spears contain 19 times more Selenium, 2.8 times more Sodium and 11 times more Water than Raw Lentils.
• Both Raw Lentils and Frozen Broccoli Spears have similar amounts of Calcium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Lentils have 12.1 times more Energy, 3.1 times more Fat, 11.2 times more Omega 6, 11.8 times more Carbohydrate, 1.4 times more Sugars, 3.6 times more Fiber and 8 times more Protein than Frozen Broccoli Spears.
• Both Raw Lentils and Frozen Broccoli Spears have similar amounts of Omega 3 per 1 lb.
• Both Raw Lentils as well as Frozen Broccoli Spears have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.