Comparing Nutrients in 500 calories Cooked Chopped Frozen Broccoli VS Lentils

Weight per 500 calories

• Cooked Chopped Frozen Broccoli: 1786g
• Lentils: 142g

Raw Lentils have 12.6 times more energy per unit of mass than Boiled Chopped Frozen Broccoli, which is high in comparison to other foods. Cooked Chopped Frozen Broccoli having very low energy density.

Which food has more nutrients per 500 calories - Cooked Chopped Frozen Broccoli or Lentils?

Macros Ratio

	Protein	Fat	Carbs
Cooked Chopped Frozen Broccoli	36%	3%	61%
Lentils	27%	3%	70%

Macro Nutrients

	Cooked Chopped Frozen Broccoli	Lentils	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	1% 0.32g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	47% 0.75g	9.94% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.37% 0.23g	3.46% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.5% 96g	69.2% 90g	130g per day for Men 19-50 years
Sugars	36.2% 26.3g	3.98% 2.9g	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	0.53% 0.38g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	141% 53.6g	40% 15g	38g per day for Men 19-50 years
Protein	99% 55.4g	62.5% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Chopped Frozen Broccoli	Lentils	Recommended Dietary Allowance
Vitamin A	101% 911μg	0.32% 2.84μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82% 0.98mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	111% 1.45mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.18mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	98% 4.9mg	60.8% 3.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	179% 2.32mg	59% 0.77mg	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	250% 1000μg	170% 680μg	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	796% 716mg	7.1% 6.4mg	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	157% 23.6mg	4.64% 0.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1311% 1573μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Chopped Frozen Broccoli	Lentils	Recommended Dietary Allowance
Calcium	59% 589mg	4.97% 49.7mg	1000mg per day for Men 19-50 years
Copper	67.5% 0.61mg	119% 1.07mg	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	136% 11mg	116% 9.25mg	8mg per day for Men 19-50 years
Magnesium	55.3% 232mg	16% 66.8mg	420mg per day for Men 19-50 years
Manganese	173% 4mg	86% 1.98mg	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	125% 875mg	57% 399mg	700mg per day for Men 19-50 years
Potassium	74.6% 2536mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	22.7% 12.5μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	13% 196mg	0.57% 8.52mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	43.8% 1620g	0.32% 11.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Chopped Frozen Broccoli vs Lentils:

• Boiled Chopped Frozen Broccoli has 320.6 times more Vitamin A, 4.8 times more Vitamin B2, 2.2 times more Vitamin B3, 1.6 times more Vitamin B5, 3 times more Vitamin B6, 1.5 times more Vitamin B9, 112 times more Vitamin C, 33.9 times more Vitamin E and 221.5 times more Vitamin K than Raw Lentils.
• While Raw Lentils contain 1.3 times more Vitamin B1 than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Chopped Frozen Broccoli vs Lentils:

• Boiled Chopped Frozen Broccoli has 11.9 times more Calcium, 3.5 times more Magnesium, 2 times more Manganese, 2.2 times more Phosphorus, 2.6 times more Potassium, 88 times more Selenium, 23 times more Sodium and 138.1 times more Water than Raw Lentils.
• While Raw Lentils contain 1.8 times more Copper than Boiled Chopped Frozen Broccoli.
• Both Boiled Chopped Frozen Broccoli and Raw Lentils have similar amounts of Iron and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Chopped Frozen Broccoli has 4.7 times more Omega 3, 9.1 times more Sugars, 3.5 times more Fiber and 1.6 times more Protein than Raw Lentils.
• Both Boiled Chopped Frozen Broccoli and Raw Lentils have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Boiled Chopped Frozen Broccoli as well as Raw Lentils have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.