Comparing Nutrients in 1 pound Boiled Lupins with Salt VS Frozen Chopped Broccoli

Macros Ratio

	Protein	Fat	Carbs
Boiled Lupins with Salt	50%	21%	29%
Frozen Chopped Broccoli	34%	8%	58%

Macro Nutrients

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Energy	18% 526kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	13.7% 13.2g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	29.8% 0.48g	1.6g per day for Men 19-50 years
Omega 6	16% 2.7g	0.83% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32.4% 42g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	NA	8.45% 6.12g	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	5.2% 3.76g	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	% 3.4g	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	33.4% 12.7g	36% 13.6g	38g per day for Men 19-50 years
Protein	126% 70.6g	22.8% 12.7g	56g per day for Men 19-50 years

Vitamins

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.2% 236μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.7% 0.61mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.5% 0.24mg	33.5% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	13.3% 2.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	25.3% 1.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.14% 0.041mg	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	67% 268μg	76% 304μg	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	5.54% 5mg	284% 256mg	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	37% 5.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	307% 368μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Lupins with Salt	Frozen Chopped Broccoli	Recommended Dietary Allowance
Calcium	23% 231mg	25.4% 254mg	1000mg per day for Men 19-50 years
Copper	116% 1.05mg	19% 0.17mg	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	68% 5.44mg	46% 3.67mg	8mg per day for Men 19-50 years
Magnesium	58.3% 245mg	19.4% 81.6mg	420mg per day for Men 19-50 years
Manganese	133% 3.07mg	58% 1.33mg	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	83% 581mg	32.4% 227mg	700mg per day for Men 19-50 years
Potassium	32.7% 1111mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	72.6% 1089mg	7.26% 109mg	1500mg per day for Men 19-50 years
Zinc	57% 6.26mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	8.7% 322g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Lupins with Salt VS Frozen Chopped Broccoli per 1 lb

Compare the macro and micronutrient content in 1 lb of Boiled Lupins with Salt versus 1 lb of Frozen Chopped Broccoli to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Lupins with Salt has 2.5 times more Vitamin B1 than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains more Vitamin A, 1.8 times more Vitamin B2, 1.5 times more Vitamin B5, 14.4 times more Vitamin B6 and 51.3 times more Vitamin C than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli provide similar amounts of Vitamin B3 and Vitamin B9 per one pound.
• 1 pound of Boiled Lupins with Salt have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Boiled Lupins with Salt as well as Frozen Chopped Broccoli, Unprepared have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Boiled Lupins with Salt vs Frozen Chopped Broccoli:

• 1 pound of Boiled Lupins with Salt has 6.1 times more Copper, 1.5 times more Iron, 3 times more Magnesium, 2.3 times more Manganese, 2.6 times more Phosphorus, 10 times more Sodium and 2.9 times more Zinc than Frozen Chopped Broccoli.
• While 1 lb of Frozen Chopped Broccoli, Unprepared contains 1.3 times more Water than Boiled Lupins with Salt.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli contain similar levels of Calcium, Potassium and Selenium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Boiled Lupins with Salt has 4.5 times more Energy, 10.1 times more Fat, 1.3 times more Omega 3, 19.3 times more Omega 6, 1.9 times more Carbohydrate and 5.5 times more Protein than Frozen Chopped Broccoli.
• Both Boiled Lupins with Salt and Frozen Chopped Broccoli offer comparable quantities of Fiber per one pound.
• 1 pound of Frozen Chopped Broccoli provide inadequate amounts of Energy and Omega 6