Comparing Nutrients in 1 pound Lentils VS Broccoli Raab

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

Nutrient Comparison: Lentils VS Broccoli Raab per 1 lb

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

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

• 1 pound of Lentils has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 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 Raw Lentils.
• 1 pound of Lentils have insufficient amounts of Vitamin A
• Both Raw Lentils as well as Raw Broccoli Raab have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Lentils vs Broccoli Raab:

• 1 pound of Lentils has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 3.1 times more Calcium, 5.5 times more Sodium and 11.2 times more Water than Raw Lentils.
• Both Raw Lentils as well as Raw Broccoli Raab lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Lentils has 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 Broccoli Raab.
• While 1 lb of Raw Broccoli Raab contains 1.7 times more Omega 3 than Raw Lentils.
• 1 pound of Broccoli Raab provide inadequate amounts of Energy and Omega 6