Comparing Nutrients in 1 pound Stir-Fried Lentils Sprouts with Salt VS Cooked Chopped Frozen Broccoli

Macros Ratio

	Protein	Fat	Carbs
Stir-Fried Lentils Sprouts with Salt	28%	3%	69%
Cooked Chopped Frozen Broccoli	36%	3%	61%

Macro Nutrients

	Stir-Fried Lentils Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Energy	15.8% 458kcal	4.38% 127kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.75% 0.24g	0.26% 0.082g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	4.43% 0.75g	0.35% 0.059g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74% 96g	18.7% 24.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	36% 13.6g	38g per day for Men 19-50 years
Protein	71.3% 40g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Stir-Fried Lentils Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	25.7% 231μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	20.8% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	28.3% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34% 5.44mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	52% 2.6mg	25% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	45.4% 0.59mg	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	76% 304μg	63.5% 254μg	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	63.5% 57mg	202% 182mg	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	NA	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	333% 400μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stir-Fried Lentils Sprouts with Salt	Cooked Chopped Frozen Broccoli	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	170% 1.53mg	17% 0.15mg	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	176% 14mg	34.6% 2.77mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	99% 2.28mg	44% 1mg	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	99% 694mg	31.8% 222mg	700mg per day for Men 19-50 years
Potassium	38% 1288mg	19% 644mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	74.4% 1116mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	66% 7.26mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	8.42% 312g	11% 411g	3700g per day for Men 19-50 years

Nutrient Comparison: Stir-Fried Lentils Sprouts with Salt VS Cooked Chopped Frozen Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Stir-Fried Lentils Sprouts with Salt versus 1 lb of Cooked Chopped Frozen Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stir-Fried Lentils Sprouts with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Stir-Fried Lentils Sprouts with Salt has 4 times more Vitamin B1, 2.6 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.3 times more Vitamin B6 than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 25.5 times more Vitamin A and 3.2 times more Vitamin C than Stir-Fried Sprouted Lentils with Salt.
• Both Stir-Fried Lentils Sprouts with Salt and Cooked Chopped Frozen Broccoli provide similar amounts of Vitamin B2 and Vitamin B9 per one pound.
• 1 pound of Stir-Fried Lentils Sprouts with Salt have insufficient amounts of Vitamin A
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled Chopped Frozen Broccoli have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stir-Fried Lentils Sprouts with Salt vs Cooked Chopped Frozen Broccoli:

• 1 pound of Stir-Fried Lentils Sprouts with Salt has 9.9 times more Copper, 5.1 times more Iron, 2.7 times more Magnesium, 2.3 times more Manganese, 3.1 times more Phosphorus, 2 times more Potassium, 22.4 times more Sodium and 5.7 times more Zinc than Cooked Chopped Frozen Broccoli.
• While 1 lb of Boiled Chopped Frozen Broccoli contains 2.4 times more Calcium and 1.3 times more Water than Stir-Fried Sprouted Lentils with Salt.
• 1 pound of Stir-Fried Lentils Sprouts with Salt lack sufficient amounts of Calcium
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled Chopped Frozen Broccoli lack sufficient amounts of Selenium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stir-Fried Lentils Sprouts with Salt has 3.6 times more Energy, 4 times more Carbohydrate and 2.8 times more Protein than Cooked Chopped Frozen Broccoli.
• Both Stir-Fried Lentils Sprouts with Salt and Cooked Chopped Frozen Broccoli offer comparable quantities of Omega 3 per one pound.
• 1 pound of Cooked Chopped Frozen Broccoli provide inadequate amounts of Energy
• Both Stir-Fried Sprouted Lentils with Salt as well as Boiled Chopped Frozen Broccoli provide inadequate amounts of Omega 6 in one pound.