Comparing Nutrients in 500 calories Boiled Broccoli VS Stir-Fried Lentils Sprouts

Weight per 500 calories

• Boiled Broccoli: 1429g
• Stir-Fried Lentils Sprouts: 495g

Stir-Fried Sprouted Lentils have 2.9 times more energy per unit of mass than Boiled and Drained Broccoli, which is average in comparison to other foods. Boiled Broccoli having low energy density.

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Stir-Fried Lentils Sprouts?

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Stir-Fried Lentils Sprouts	28%	3%	69%

Macro Nutrients

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.04% 5.86g	2.3% 2.23g	97g per day for Men 19-50 years
Saturated Fat	3.53% 1.13g	0.82% 0.26g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.3% 0.73g	4.83% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79% 103g	81% 105g	130g per day for Men 19-50 years
Sugars	27.4% 20g	NA	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	14.6% 10.6g	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	% 7g	NA	g per day for Men 19-50 years
Sucrose	% 1.14g	NA	g per day for Men 19-50 years
Fiber	124% 47g	NA	38g per day for Men 19-50 years
Protein	60.7% 34g	77.8% 43.6g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Vitamin A	122% 1100μg	1.1% 9.9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	75% 0.9mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.4% 7.9mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	176% 8.8mg	56.5% 2.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	220% 2.86mg	62.5% 0.81mg	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	386% 1543μg	83% 332μg	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	1030% 927mg	69.3% 62.4mg	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	138% 20.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1680% 2016μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Stir-Fried Lentils Sprouts	Recommended Dietary Allowance
Calcium	57% 571mg	6.93% 69.3mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	185% 1.67mg	0.9mg per day for Men 19-50 years
Fluoride	1.43% 57μg	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	120% 9.57mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	71.4% 300mg	41.3% 173mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	108% 2.5mg	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	137% 957mg	108% 757mg	700mg per day for Men 19-50 years
Potassium	123% 4186mg	41.4% 1406mg	3400mg per day for Men 19-50 years
Selenium	41.6% 23μg	5.4% 2.97μg	55μg per day for Men 19-50 years
Sodium	39% 586mg	3.3% 49.5mg	1500mg per day for Men 19-50 years
Zinc	58.4% 6.43mg	72% 7.92mg	11mg per day for Men 19-50 years
Water	34.5% 1275g	9.2% 340g	3700g per day for Men 19-50 years

Boiled Broccoli VS Stir-Fried Lentils Sprouts Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Boiled Broccoli or Stir-Fried Lentils Sprouts?

Lets compare vitamin content per 500 calories of Boiled Broccoli vs Stir-Fried Lentils Sprouts:

• 500 calories of Boiled Broccoli have 111.1 times more Vitamin A, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 3.1 times more Vitamin B5, 3.5 times more Vitamin B6, 4.7 times more Vitamin B9 and 14.9 times more Vitamin C than Stir-Fried Lentils Sprouts.
• Both Boiled Broccoli and Stir-Fried Lentils Sprouts provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Stir-Fried Sprouted Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Boiled Broccoli vs Stir-Fried Lentils Sprouts:

• 500 calories of Boiled Broccoli have 8.2 times more Calcium, 1.7 times more Magnesium, 1.3 times more Phosphorus, 3 times more Potassium, 7.7 times more Selenium, 11.8 times more Sodium and 3.7 times more Water than Stir-Fried Lentils Sprouts.
• While 500 kcal of Stir-Fried Sprouted Lentils contain 1.9 times more Copper and 1.6 times more Iron than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Lentils Sprouts contain similar levels of Manganese and Zinc per 500 calories.
• 500 calories of Stir-Fried Lentils Sprouts lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Boiled Broccoli have 9.8 times more Omega 3 than Stir-Fried Lentils Sprouts.
• While 500 kcal of Stir-Fried Sprouted Lentils contain 1.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Stir-Fried Lentils Sprouts offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Boiled and Drained Broccoli as well as Stir-Fried Sprouted Lentils provide inadequate amounts of Omega 6 in 500 calories.