Comparing Nutrients in 300 calories Frozen Broccoli Spears VS Boiled Lentils

Weight per 300 calories

• Frozen Broccoli Spears: 1035g
• Boiled Lentils: 259g

Boiled Lentils have 4 times more energy per unit of mass than Frozen Broccoli Spears, which is average in comparison to other foods. Frozen Broccoli Spears having very low energy density.

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Lentils?

Macros Ratio

	Protein	Fat	Carbs
Frozen Broccoli Spears	33%	8%	59%
Boiled Lentils	30%	3%	67%

Macro Nutrients

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.63% 3.5g	1% 0.98g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.54g	0.43% 0.14g	32g per day for Men 19-50 years
Omega 3	81% 1.3g	6% 0.096g	1.6g per day for Men 19-50 years
Omega 6	2.25% 0.38g	2.1% 0.35g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.6% 55.3g	40% 52g	130g per day for Men 19-50 years
Sugars	21% 15.2g	6.42% 4.66g	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	81.7% 31g	53.8% 20.4g	38g per day for Men 19-50 years
Protein	56.5% 31.7g	41.7% 23.3g	56g per day for Men 19-50 years

Vitamins

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Vitamin A	65.5% 590μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62% 0.74mg	36.4% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.78mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50% 2.5mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	139% 1.8mg	35.4% 0.46mg	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	243% 972μg	117% 468μg	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	785% 707mg	4.3% 3.88mg	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	93% 14mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	874% 1049μg	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Broccoli Spears	Boiled Lentils	Recommended Dietary Allowance
Calcium	42.4% 424mg	4.9% 49mg	1000mg per day for Men 19-50 years
Copper	41.4% 0.37mg	72% 0.65mg	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	93% 7.45mg	108% 8.6mg	8mg per day for Men 19-50 years
Magnesium	39.4% 166mg	22% 93mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	55.5% 1.28mg	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	87% 610mg	66.5% 466mg	700mg per day for Men 19-50 years
Potassium	76% 2586mg	28% 954mg	3400mg per day for Men 19-50 years
Selenium	35.7% 19.7μg	13% 7.24μg	55μg per day for Men 19-50 years
Sodium	11.7% 176mg	0.34% 5.17mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	25.3% 937g	4.87% 180g	3700g per day for Men 19-50 years

Frozen Broccoli Spears VS Boiled Lentils Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Frozen Broccoli Spears or Boiled Lentils?

Lets compare vitamin content per 300 calories of Frozen Broccoli Spears vs Boiled Lentils:

• 300 calories of Frozen Broccoli Spears have more Vitamin A, 1.7 times more Vitamin B1, 6.2 times more Vitamin B2, 1.7 times more Vitamin B3, 1.5 times more Vitamin B5, 3.9 times more Vitamin B6, 2.1 times more Vitamin B9, 182.1 times more Vitamin C, 49.1 times more Vitamin E and 238.6 times more Vitamin K than Boiled Lentils.
• 300 calories of Boiled Lentils have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Frozen Broccoli Spears as well as Boiled Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Frozen Broccoli Spears vs Boiled Lentils:

• 300 calories of Frozen Broccoli Spears have 8.6 times more Calcium, 1.8 times more Magnesium, 2.1 times more Manganese, 1.3 times more Phosphorus, 2.7 times more Potassium, 2.7 times more Selenium, 34 times more Sodium and 5.2 times more Water than Boiled Lentils.
• While 300 kcal of Boiled Lentils contain 1.7 times more Copper than Frozen Broccoli Spears.
• Both Frozen Broccoli Spears and Boiled Lentils contain similar levels of Iron and Zinc per 300 calories.
• 300 calories of Boiled Lentils lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Frozen Broccoli Spears have 13.5 times more Omega 3, 3.3 times more Sugars, 1.5 times more Fiber and 1.4 times more Protein than Boiled Lentils.
• Both Frozen Broccoli Spears and Boiled Lentils offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Boiled Lentils provide inadequate amounts of Omega 3
• Both Frozen Broccoli Spears as well as Boiled Lentils provide inadequate amounts of Omega 6 in 300 calories.