Comparing Nutrients in 5 ounces Boiled Broccoli VS Lentils

Macros Ratio

	Protein	Fat	Carbs
Boiled Broccoli	23%	9%	68%
Lentils	27%	3%	70%

Macro Nutrients

	Boiled Broccoli	Lentils	Recommended Dietary Allowance
Energy	1.7% 49.6kcal	17.2% 499kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.68% 0.22g	32g per day for Men 19-50 years
Omega 3	10.5% 0.17g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.43% 0.072g	3.45% 0.59g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.83% 10g	69% 89.8g	130g per day for Men 19-50 years
Sugars	2.7% 1.97g	3.97% 2.88g	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	1.45% 1.05g	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	% 0.69g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 2.1g	g per day for Men 19-50 years
Fiber	12.3% 4.68g	40% 15g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	62.3% 35g	56g per day for Men 19-50 years

Vitamins

	Boiled Broccoli	Lentils	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.44% 0.089mg	103% 1.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13.4% 0.17mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.9% 0.78mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	60.7% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.28mg	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	38.3% 153μg	170% 679μg	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	102% 92mg	7.1% 6.38mg	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	13.7% 2.06mg	4.63% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	167% 200μg	5.9% 7.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Broccoli	Lentils	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.6% 0.086mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	0.14% 5.67μg	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	12% 0.95mg	115% 9.23mg	8mg per day for Men 19-50 years
Magnesium	7.1% 29.8mg	16% 66.6mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	86% 1.97mg	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	13.6% 95mg	57% 398mg	700mg per day for Men 19-50 years
Potassium	12.2% 415mg	28.2% 960mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	0.26% 0.14μg	55μg per day for Men 19-50 years
Sodium	3.87% 58mg	0.57% 8.5mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	42% 4.64mg	11mg per day for Men 19-50 years
Water	3.4% 127g	0.32% 11.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Broccoli VS Lentils per 5 oz

Compare the macro and micronutrient content in 5 oz of Boiled Broccoli versus 5 oz of Lentils to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Boiled Broccoli vs Lentils:

• 5 ounces of Boiled Broccoli have 38.5 times more Vitamin A, 14.4 times more Vitamin C, 3 times more Vitamin E and 28.2 times more Vitamin K than Lentils.
• While 5 oz of Raw Lentils contain 13.9 times more Vitamin B1, 1.7 times more Vitamin B2, 4.7 times more Vitamin B3, 3.5 times more Vitamin B5, 2.7 times more Vitamin B6 and 4.4 times more Vitamin B9 than Boiled and Drained Broccoli.
• 5 ounces of Lentils have insufficient amounts of Vitamin A
• Both Boiled and Drained Broccoli as well as Raw Lentils have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Boiled Broccoli vs Lentils:

• 5 ounces of Boiled Broccoli have 16 times more Selenium, 6.8 times more Sodium and 10.8 times more Water than Lentils.
• While 5 oz of Raw Lentils contain 12.4 times more Copper, 9.7 times more Iron, 2.2 times more Magnesium, 7.2 times more Manganese, 4.2 times more Phosphorus, 2.3 times more Potassium and 7.3 times more Zinc than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Lentils contain similar levels of Calcium per five ounces.
• 5 ounces of Lentils lack sufficient amounts of Selenium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Lentils contain 10.1 times more Energy, 8.1 times more Omega 6, 8.8 times more Carbohydrate, 1.5 times more Sugars, 3.2 times more Fiber and 10.3 times more Protein than Boiled and Drained Broccoli.
• Both Boiled Broccoli and Lentils offer comparable quantities of Omega 3 per five ounces.
• 5 ounces of Boiled Broccoli provide inadequate amounts of Energy and Omega 6